3 Shoulder to Overhead Cycle Work (Shoulder Press – Push Press – Push Jerk)
- Every 2 min for 10min: 3 Shoulder to overhead from the rack.
- Heavy but efficient, the goal today is to focus on cycling the barbell and not “muscling the movement.”
12min EMOM (due to equipment you may start on different exercises)
Row 12/15 Cal
10 Shoulder to Overhead (from the floor)
Assault Bike 12/10 Cal
10 Burpee Box Jump Overs
Open & Performance 155/105
Fitness – 135/95
- Scale the weight to be sure to stay tight, smooth and efficient!
- If you haven’t completed the work at the 45sec mark, rest and prepare for next station.
Recovery: 50ft overhead walk with kb or db + 25 AbMats + 25 glute bridges