WARM-UP
1) Tabata Assault Bike
2) Split Jerk Footwork
3) Jerk Bar Warm-Up
4) Barbell Trap & Pec Smash
STRENGTH: Jerk, MAX OUT!!!
ACTIVE MOBILITY
1) Barbell Tricep Smash
2) Banded Elbow Extension & Wrist Distraction
3) Low Back/Pelvic Reset
4) Glute Stretch & Low Back Press Ups
WOD: Perform 8 rounds of the following for time:
10 Diamond Push-Ups (hands on d ball)
60ft D Ball Shoulder Carry (left side, 100/80)
10 D Ball Cleans (5 R/L, 100/80)
60ft D Ball Shoulder Carry (right side, 100/80)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Starfish Side Plank, Tabata Style
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility