Tuesday, May 23rd 2023

WARM UP

1:00 row

5 lateral burpees over rower (step over rower)

1:00 row

5 lateral burpees over rower

MOVEMENT/MOBILITY – 2 moderate weight DBs

10 pike ups on rower

:45 child’s pose, hands elevated on rower seat

:30 upward dog

3-4 reverse snow angels w/ :02 pause in W, T, and Y positions

:30 spiderman stretch / side

:30 twisted hip opener / side

*grab moderate weight DBs

8 DB deadlifts

5 single DB “KB” swings / side

8 DB RDL’s

8 push ups w/ hands on DBs

PRIMER – empty BB

:15 front rack hold

5 strict press w/ :03 hold at top

:15 front rack hold

4 push jerks w/ :03 pause in receiving

*barbell down 5 tall split jerks, footwork only

3 split jerks w/ :03 pause in receiving

STRENGTH

E:90M x 7 Sets

2 Jerks (1 push jerk and 1 split jerk)

@ 70-85% based off 1 RM split jerk

GET FIT

For Time

3 Sets

10 Double DB ground to OH @ 50/35s

20/15 cal bike

15 T2B

10 Lateral Burpee over DBs

2:00 rest b/t

STIMULUS DB ground to OH must be unbroken. Bike might slow down due to this. Do your best to limit breaks on T2B

18min CAP