50 Ft Bear Crawl - (Brace your Abs)
20 KB Swings (Light)
200 M Run
Press Warm Up
Start with Barbell, then add weight each round. Stay Light.
5 Split Stance Strict Press Tempo: 2222
5 Split Stance Push Press with 3 Second Pause at the top
5 Split Jerk with 3 second pause in the catch position
Olympic Lifting -
A. Behind the Neck Push Press: Build to a 3RM
B. 5 x 5 Front Squats @ 65%, Tempo 32x1 - Explode out of the bottom.
Negative Muscle ups
5 x 1 - Start at the top of the rings and slowly lower yourself through each position of the strict Muscle ups. Use a band if you have to.
250 M @ 90%
500 M @ 85%
1000 M Row @ 80%