IM60
Skill: Jerk Balance+Split Jerk
Every :90 for 15 minutes
Workout: 7 rounds
100 m run
15 v-ups
3 push jerks 165/115
IM30
Every 5 min for 20 min
500 m row
10 man makers
AMRAP burpee
Core:
Tabata hollow hold
Tabata Superman
IMRecovery
1 min Puppy dog
1 min downward dog
2 min half straddle right
1 min puppy dog
1 min downward dog
2 min half straddle left
2 min dragon right
2 min dragon left
3×15 banded good mornings
2-3 minutes of hip circle work/variations