11-15-2019

 

 

Warm-up

400m Run

AMRAP 5 min

4 HR Push-ups

6 Box Jumps (24″/20″)

8 Abmat Sit-ups

Mobility

PVC

30 sec Prayer Stretch

Skill

10 min Technique Work

Strict Press->Push Press->Push Jerk

WOD

Take 10 min for each lift and build to a 5RM for each lift

Strict Press

Push Press

Push Jerk (no split)

Cooldown

3 min (es) Basic Low Back Mobilization (lacrosse ball)