Thursday 4.12.18

bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab a PVC and an empty bar and await instruction

Skill Work
9min emom
1 C&J (split)

Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form

9 Bench Press 70% of 1rm
12 box jump 30/24, 24/20, 20/12

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