4/15/2019

Warm-up
200m Run
5 Minute EMOM
Air Squats
Walk Outs
Walking Lunge
Pigeon Pose
Wall Angels/Windshield Wipers

PVC Shoulder Progression
W/ 10 Split Jerk

Barbell
10 GM
10 Push Press
10 Front Squats
10 Split Jerk

Weightlifting
Off the Rig – 20 Minutes
Pause Front Squat+Jerk Drive+Split Jerk
(Working weight with concentration on learning the Jerk Drive and perfecting the Split)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
7 Back Squat (95/65)
7 Front Rack Lunges
10 AbMat Situps (add 5 each round)
200m Run

Strength Programming
4×10 Glute Bridges
4×8 Banded Goblet Squats
4×10 Bulgarian Split Squats

Comp Training
HIIT
30 on 30 off
Max Cal Row

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