1. 1min on / 2mins off x5 @ 100%: Airdyne for Calories
2. 13mins: Heavy Single Split Jerk
3. 4min AMRAP: Sit Ups
Notes: Each set on the Airdyne should be as hard as possible for :60 (this will look different than a :30 effort or a 5min effort). Your scores will most likely decline each set…that’ okay, go hard each set. During Split Jerk focus on fast feet and good lockout. Record total Sit Ups.
1. 6 Rounds, rest 1:1
8 C2B Pull Ups
8 Burpee Box Jumps 30″
Notes: Start the C&Js at 135#…increase the weight by 10# and decrease the reps by 1 each set. Your 6th round will be 8 C2B, 8 BBJs, 3 C&Js 185#. Record time for each round.
2. EMOM x 10: 5 OHS @ 3111
*Post results to comments
“Experience is the teacher of all things.” – Julius Caesar