(No Measure)
T-Spine Mobility
2 Rounds
5 Presses
5 Push Presses (heels down)
Split Jerk (6×2 @ 95% of 2 RM Established last wee)
Perform 1 Set every 90 Sec
Metcon (Time)
EMOM 10
Min 1 – 50 ft OH W.Lunge 45/35
Min 2 – 40 sec Plank
Warm-up
0-5:00
Briefing
5:00-20:00
Running Drills
30:30 Row
Banded Good Morning
Marching Hip Bridges
Metcon (8 Rounds for time)
8 Rounds every 4:00
20/15 cal Row
200m Run
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#