Warm up: 5minute AMRAP slowly move through: 15 squats, 5 inchworms, 15 pvc shoulder pass throughs, 10 walking lungesPre-mobility: Overhead rib mobilization
Health and Fitness
A. Four sets of:
A1. Push Press x 6-8 reps, Rest 45 seconds
A2. Alternating reverse DB lunges x10 Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110, Rest 45 seconds
B. Three rounds for time of:
12 knee or leg raises
14 Wallball
16 Burpees
Classic:
A. Push Jerk Practice using jerk balance drill (5-10min)
Every 2 minutes, for 20 minutes (10 sets):
2 Push Press + Push Jerk
Build over the course of the 10 sets to something “heavy” for today. Use feel and mechanics dictate load.
B. Three rounds for time of:
12 T2B
14 Wallball
16 Burpees
C. Mobility = Lacrosse ball smash everything