MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 1:00 of jump rope. 2 rounds of :30 double under practice/:30 rest. 5 Split Jerks.
REVIEW: Split Jerk.
S: Split Jerk. 15 minutes to a heavy single.
C: For time:
100 double unders
100 pushups (Can you do them perfectly?)
100 double unders
THIS WORKOUT HAS A 12:00 CAP:
PURPOSE: Plyometric movement. Sound technique across volume-based rep scheme. Stamina. Grit.
LIII: 75 reps at each movement. Scale pushup as necessary.
LII: 50 reps at each movement. Scale pushup as necessary.
LI: 2:00 of double under practice or single under practice. 60 pushups at scaling option of choice. 2:00 of double under practice or single under practice.
PWMOB: Rollout calves, shoulders and triceps. Stretch triceps and calves.
Chisel:
S: 5 rounds. Every 3:00 perform 10 heavy DB or KB push jerks.
C: Same.
Advanced: UB double unders.
Endurance: None
M2B:
S: 5 rounds. Every 3:00 perform 10 heavy DB or KB push jerks.
C: For time:
2:00 calorie row
6:00 max bench or box pushups
2:00 calorie row