Warm-up
3 Rounds-
10 Box Step-ups
10 Back Squats (45/35)
10 Strict Press (45/35)
10m Spiderman Lunges
A. Strength
-All sets are based off of 1RM strict press
Strict press
3×3 @80%
Push press
3X3 @85-90%
Power Jerks
3X3 @90-100%
Split jerks
3×3 @100%
B. With a Partner…
5 Rounds-
P1- 25 Calorie Row
P2- Rest
*One partner will row 25 calories while the other partner rests, partners will rotate until both have completed 5 rounds of 25 calories. If you do not have a parter, Rest for 1 minute in between rounds. These should be 5 max effort sprints.
