Strength
3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the ""split position"" before correcting feet.
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the ""split position"" before correcting feet.
WOD
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
Finisher
Optional Finisher
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
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