Mobilize, then:
20 monster walks banded
20 lateral walks banded
10 scap pushups
10 regular pushups
A.
Three sets of:
Push Press in Split Jerk Position x 1-2 reps
Rest as needed
and then …
Every :90 seconds, for 12minutes, complete (8 sets):
Split Jerk x 1 rep @ 75-85% (no pause)
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2:00 for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
C.
Three rounds for time:
15 Calories of Rowing on Concept 2 or Ski Erg
15 Front Racked Dumbbell Squats (50/35 lbs)
15 Chest-to-Bar Pull-Ups