Strength
3 push press+2 push jerk+
1 split jerk
every 2 minutes
*remember although all three
movements directly affect the
shoulders the goal is to use the
drive from the lower body as
much as possible.
Workout:
80 wallballs*
80 ring rows*
16 min cap
*Every minute on the minute
3 burpee box jump overs
T1: use 14/10 lb med ball and
do standard burpees if necessary
or a shorter box
T2: 20/14 lb med ball and 24/20
box
T3: same as T2 but 5 bbjo emom
every minute
IM30
:30 on/:30 off x 16 min
burpee
walking lunge(w/weight if desired)
mountain climbers
bike