1 Push Press + 1 Push Jerk x 5 @ 6/10 RPE
1 Push Press + 1 Push Jerk x 4 @ 7/10 RPE
1 Push Press + 1 Push Jerk x 3 @ 8/10 RPE
1 Push Press + 1 Push Jerk x 2 @ 9/10 RPE
Ex: 1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (@ 6/10 RPE)…
2 sets:
1 Minute Bike OR Row (Build from easy to moderate)
10 Dumbbell box step-ups (start light and add weight each set)
5-10 Dumbbell thrusters (start light and add weight each set)
10 Inchworms
1 set (at workout pace):
3 Dumbbell Thruster (at workout weight)
3 Dumbbell Box Step-ups (at workout weight)
2 Wall Walks
15-12-9
Dumbbell Thruster (2×50/35)
Dumbbell Box Step ups (2×50/35) (24”/20”)
*8 Wall Walks after each set
3 Sets
3 Dumbbell Turkish Get Ups (each side)
10 Crush Grip Dumbbell Bicep Curls
– rest 1:00 between sets-
3 Sets
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip