Warm Up

4 Rounds (60s – slow/45s – medium/30s – faster/15s – fastest)

• Side Shuffle
• Banded Chest
• Air Squat – to – calf raise
• Banded Row

-then-

Pull-up Challenge Day #2

Mobility

• Foam Roll – Low Back Extension w. Arms OH (2 min)
• LAX – Lats (2 min/2 min)
• Active Sampson Stretch (60s)

A. Jerk Series:

• 5/5/3/3/2 BB Jerk
• 8/8 Lateral Wall MB Throw w. 2-step side shuffle
• Rest :90

B. Complex Series

• 4 PC
• 3 HSC
• 2 HSC + PJ
• 1 Thruster
• Rest 2:00

C. Auxiliary Series – 3 Rounds of:

• 8-10 Shoulder Rotation + Press
• 4 Lengths OH Plate Carry
• 30 Flutter Kicks