-Air bike/Rower/Sled/Farmers carry 10 Minutes – Light effort
-3×10 Wrist raises + Wrist push-ups
A. EMOTM for 5 Minutes
Push Jerk x4-6 – Pick weight stay light if needed
-No re-set on shoulders avoid getting pulled forward and no press out.
B. 10 Minute AMRAP
-Slow and controlled goal is to rest minimal whle not going fast.
30 Seconds Air bike @90% Hard effort
60 Seconds Thrusters (35/25kg) @90% Hard effort
Rest 5 Minutes
90 Seconds Burpees to 1ft target @90% Hard effort
-Work on breathing and pacing for each effort you should be very close to a 100% effort on each but without going so hard you stop.
-Think about the last 30-90 seconds of 7 Minutes of Burpees and the pace you would want to hit when you decide to empty the tank try and find the pace today.
-German hang 3×30 Seconds
-Roll out quads and glutes 10 minutes each
-Ball/Stretch anything tight 10-15 minutes
Post results to comments.