WARM UP
2 Rounds:
- 10 monster band squats
- 10 monster band strict press
- 10 monster band pull-aparts
- 10 monster band pass-throughs
STRENGTH
A. Push Jerk
5-5-5-5
Rest :90
B. Strict Barbell Press
8-8-8-8
Rest :90
C. 3 Rounds:
- 12 – 2 Arm DB Rows
- 8 scap pull-ups (use bench/box for self assistance instead of bands)
- Rest 1:00
CONDITIONING
“Mash Up” 20 minute AMRAP
Coaches Note: Starting around 35 minutes into workout. Start class in waves of 3 groups, starting with 1st exercise.
21 Deadlifts (85/115)
1:00 HARD Row
15 Band Peg Squat Jumps
1:00 Singles
9 DB Thrusters (17.5/25)
100M Sprint
*When complete, SMR anything tight/sore