Mobilize, then:
Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – 10-12/8-10 Calorie Row
Minute 2 – 30 seconds of any of the following drill:
Option 1 – Double-Under Practice
Option 2 – Wall Facing Handstand Marching
Option 3 – Handstand Marching
Option 4 – Wall Climbs
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
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
C.
Three sets of:
Push Press x 3-4 reps
Rest as needed
D.
Complete rounds of 25, 20,15 and 10 calories for time of:
Ski-Erg or Row
Assault Bike or Bike Erg
Rest until the running clock reaches 15:00, and then…
Three rounds for time of:
20 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
15 GHD Sit-Ups
75-Handstand Walk (6 wall-climbs)
Rest until the running clock reaches 30:00, and then…
For time:
400 Meter Run
12 Rope Climbs
400 Meter Run