Warmup: AMRAP 4 minutes: shuttle run 10ft, 20ft, 30ft, 40ft, 50ft- 10 squats, repeatPre-mobility: Anterior compartment smash
Health and Fitness/ Classic

A. Teach push jerk, then

Every 2 minutes, for 16 minutes (8 sets):

Push Jerk x 3 reps
Build in load, Let mechanics and feel dictate load. For the first 3-4 sets, pause for 2 seconds in the receiving position.
B. For max reps/calories:

90 seconds of Rowing for cals

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Push Press

Rest 30 seconds

90 seconds of Rowing for cals

D. Mobility: 5 point overhead mobilization with band, Couch stretch