01.22.19

Warm Up
10:00 continuous

20 double unders or single unders
5 each side box step downs- start at the top of the box and step down to tap the floor and drive up
20 seconds Jefferson curls with PVC https://www.instagram.com/p/BrIymuuBCOX/
10 hollow body rocks


Mobility:

2 sets of 10 reps each
1. T-spine stretch on foam roller2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

Primer: two sets
1- arm farmer carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: split jerks
3 sets of 3 reps jerk behind the neck from split - light weight
https://www.catalystathletics.com/exercise/458/Jerk-Behind-The-Neck-From-Split/

5 sets of 3 reps split jerk
sets 1-3 @ 70%
sets 4-5 @ 75%


WOD- short sprints with little rest
Bike and Ball
partners
12:00 EMOM
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.