Warm-up
30 Cal (build pace every 10cal)
15 Band Pull Aparts + 15 Banded Dislocates
30 Burpees
Then..,
Jerk Warm-up
Then..,
EMOM x 20min.
Odd: 5 Push Jerks (Build off the floor)
Even: 5 Weighted Pull-Ups or 2 Rope Climbs or 5 Muscle Ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
Then..,
Get as far as possible in 15min…..
10 Cal
20 Double Unders/50 songle
10 HSPU’s / Pike Push-ups
Round 2: 9 HSPU’s
Round 3: 8 HSPU’s
Round 4: 7 HSPU’s
… All The way to 1
Can you finish?
5min Foam Roll
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