Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings
Strength
Push Jerk 3-3-3-3-3
WOD
Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings
Strength
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees
Every 2 mins for 14 mins do:
7 Push Jerks
7 Box Jumps
7 Burpees
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