Jerk – 1.1.1.1.1.1.1.1 rest 1 minute btw sets.
For Time:
400M run
30 back squats 95/65
400M run
20 front squats 95/65
400M run
20 OHS 95/65
Every time you break squats pay 25 double unders.
Bonus work 45 sec FLR in rings plus 10 wall angels x 3
SWEATFIT:
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead or do L-seated DB Press
)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
10 Waiters Lunges/arm 50/35
10 Strict Pull-Ups
C. Tabata Mash up: Flutter Kicks/ Frog Sit Ups (knees out to side)
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