Mobilize, then:
Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 12-15/8-10 Calories of Assault Bike
Minute 2 – 5-8 reps of gymnastic option below:
Option 1 – Strict Pull-Up
Option 2 – Pull-Up
Option 3 – Chest-to-Bar Pull-Up
Option 4 – 2-3 reps of Bar Muscle-Up
B.
Draw out your jerk footwork
and proceed with 10 jump and lands, followed by …
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Sets 4-8 – 1 rep @ 80+%
Rest as needed
C.
Three sets of:
Push Press x 4-5 reps
Rest as needed
Make these as heavy as you can handle.
D.
35-44:
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups
Immediately followed by. . .
Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)
Immediately followed by. . .
10/7 Rope Climbs