HomeGrown AthletX - Functional Fitness

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A: Push Jerk (Technique)

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for 2 seconds. Light to moderate weights across.

B: Metcon (Time)

8 Rounds For Time:

8 Push Jerks (R+135/95, Rx 115/75)

8 Bar Facing Burpees

C: Metcon (No Measure)

Row Intervals
On the Minute x 9:

Minute 1: 18/15 Calorie Row or Ski

Minute 2: 15/12 Calorie Row or Ski

Minute 3: 12/9 Calorie Row or Ski

Minute 4: 18/15 Calorie Row or Ski

Minute 5: 15/12 Calorie Row or Ski

Minute 6: 12/9 Calorie Row or Ski

Minute 7: 18/15 Calorie Row or Ski

Minute 8: 15/12 Calorie Row or Ski

Minute 9: 12/9 Calorie Row or Ski