January 21, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) Take 20 minutes to build to a heavy 2 rep PUSH Jerk. No Split Jerks.

C) 3 rounds for times:
20 Double Unders
15 Wall Ball Shots @ 30#/20#
10 Chest to bar Pull ups
2 minutes rest.

D) Sott’s Press 3 x 5
-Make this challenging but maintain a solid, upright squat position. If you start to compromise, lower the weight.