Mobilize, then:
Crossover Symmetry activation protocol
and finish with …
Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Seconds Calories of Assault Bike
Minute 2 – 30 Seconds of gymnastic option below:
Option 1 – Donkey Kicks to Wall
Option 2 – Nose to Wall Handstand Hold
Option 3 – Wall Facing Handstand Marching
Option 4 – Freestanding Handstand Marching
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
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.
D.
For time:
42/30 Calories of Assault Bike
42 Wall Ball Shots (20/14 lbs to 10′ target)
30/20 Calories of Assault Bike
30 Wall Ball Shots (20/14 lbs to 10′ target)
18/15 Calories of Assault Bike
18 Wall Ball Shots (20/14 lbs to 10′ target)