Warm-up

Strength:

Every 90sec x 7:30min (6 sets)

Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk

Conditioning:

Last Done 12/30/20

50 Cal Row + 50 Wall Ball

2 sets for times

50 Calorie Row

50 Wall Balls (20/14 to 10ft)

Rest exactly 5 minutes and repeat