Warm-Up
4 Rounds:
30 Jumping Jacks
20 Sit-Ups
10 Strict Press with a barbell
5 Calorie Bike
Strength
1 Push Press
2 Power Jerk
3 Split Jerk
3 sets at an RPE 7
Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
30-20-10
Dumbbell Snatches, 50#/35#
Calorie Bike
30-20-10
Dumbbell Push Presses, 50#/353
GHD Sit-Ups
Variation B
15 Minute AMRAP:
5 Burpee Broad Jumps
10 Handstand Push-Ups
15 Air Squats
30 Mountain Climbers
60 Double Unders