Wednesday, April 19

WARM UP

PUSH JERK

10 Sets:

2 Push Jerks @ 82%

**Rest 1 Minute Between Sets**

“GAINESVILLE”

For Time [15 Minute Time Cap]

600 Meter Run

3 Rounds of “Cindy”

15 Push Jerks RX:185/135 (should not exceed 70% of your 1RM)

3 Rounds of “Cindy”

600 Meter Run

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air squats

***Additional work***

Back Squat:

6 Sets:

3 @ 80%

6 @ 70%

2 @ 85%

6 @ 75%

1 @ 90%

6 @ 80%

Wallball conditioning:

3 Rounds For Time:

400 Meter Row

50-40-30 Wallballs* 20/14

*Every break, 200 Meter Row

Grunt Work:

10 Rounds for Time:

5 Strict Ring Dips

3 D-Ball to Shoulder 150/100

1 D-Ball Shuttle (25ft out + 25ft back)