ENDURANCE + ABS

WARM UP

5’ , For Quality:

12 CAL

10/10 Kneeling Single Arm DB Press

6 Box Jump

20 Mountain Climbers

STRENGTH

Take 8’ To Complete:

Strict Press

Build up to a 3 Rep Max

+

5x3 @ 90% of 3RM

----

Every 1:30 x 10:30... (7 Sets)

Power Jerk

1x5 @ easy

1x5 @ moderate

1x4 @ heavy

3x4 @ heavier

1x3 @ easy

METCON

2x:

14 CAL

8 Shoulder To Overhead

+

Rest 2’

+

2x:

11 CAL

10 Burpees over barbell

ABS

TABATA 20" /10" x12:

1- DB crunch

2- side V ups L

3- side V ups R

4- 45 degree legs raise