Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

5 hand release push-ups 

+

3 Rounds 

15 KBS 

10 sit-ups 

15 air squats 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Jerk Balance 

1.) Jerk Balance Drills 

2.) 5×5 Jerk Balance 

 

WOD

With A Running Clock 

OTM x10 

10 Back Squat @ 135/95 

At the 10minute mark: 

8min AMRAP 

20 TTB

15 HSPU 

30 KBS @ 54/36 

 

Cool Down 

1.) 5min row – easy 

2.) Spend 3min stretching legs 

3.) Foam roll quads and hamstrings 

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