3x
2 minutes jump rope
1 minute burpees
Skill/Stabilizer:
We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)
4x
4 reps of 1.5 chin ups - hang from the bar oull yourself up over the bar, hold one count return to a half hang position and chin up again, do this 4 x
Super set with
Close grip push ups 20-25 reps
Strength:
Clean and jerks
5-5 warm up
3-3-3 getting heavier adding the squat
1-1-1 singles heavy, squat, set, jerk
Metcon:
Ladder 1-15
Wall balls 20/16lbs
Ring push ups
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