PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds
Followed by…
Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps
Check out this video for some great split jerk tips from Coach Jared Enderton of Invictus Weightlifting
Then…
A.
Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep @ 75+%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
30 Pull-Ups
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