May 15, 2024 – Performance 

Warm-Up | Performance
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps

Then…

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk.

B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes