Warm-up
3 sets with a 25-45# plate
5 Curls
5 OH Extensions
No rest b/t sets
then…
2 sets
T-Raises x 10
Y-Raises x 10
I-Raises x 10
Split Jerk Technique
Weightlifting
Split Jerk (1×2)
*In 15 min build to a mod/heavy 2 rep
Metcon
Metcon (4 Rounds for reps)
16 min ALT EMOM (4 sets)
9-15 Cal Bike
15-20 Box Jumps (24/20)
9-15 Cal Row
10-12 Front Squats (135/95)(Rx+ 185/135)(From the Ground)
