The 5am crew making those Split Jerks look strong! Nice work, Jo!
Strength
4 sets, 2 minutes between sets
Single Arm Dumbell Press (8-10 reps each arm)
Core tight, arm close to ear at lockout
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
Dessert
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each armNothing to track here, just focus on form
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each armNothing to track here, just focus on form