Wednesday

Warm-up
Warm-up
EVERY 2:00 x 2 SETS
:30 Bike @ Moderate Pace
12 Quad Heel Taps
8 Barbell Strict Press
Max Plank to Pike

Into….

EVERY 2:00 x 2 SETS
:30 Bike @ Hard Pace
12 Slow Alt. Shoulder Taps
8 Barbell Push Press
Max Barbell Flag Pole Stretch*

*Stand the barbell upright. Place hands towards the top collar and walk feet back until a triangle is created w/ feet + arms. Gently leave the head/ shoulder through and feel the stretch through the lats.

Strength
Push Jerk (Moderate 5-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep

(Score is Weight)

Workout
Metcon (1 Rounds for reps)
5 SETS
25/20 Cal Bike
Immediately into…
Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)