General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo
A2. Elevated Bridge Rocks – 3×10
B. Split Press – 3×5 @21X1 Tempo (build to a tough set keeping positions correct especially in the legs)
C. Behind the Neck Jerk – Build to a tough set of five that demonstrates good technique
D. Behind the Neck Jerk – 5×3 @90% of todays five with a pause in the catch
+
12 minute EMOM
Odd – 15/12 Calorie Row
Even – 12 C2B
Rest 5 minutes
12 minute EMOM
Odd – 12/9 Calorie Assault Bike
Even – 10/7 Strict HSPU
+
3 Sets –
10 Dumbbell Z-Press
10 Chest Supported Dumbbell Row
10 Dumbbell External Rotation
