Monday- March 23rd

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row/200m Run

3 Wall Walks

10 Back Pedals

30 sec Wall Sit

10 Wall Squats

Lunge w/Elbow Drop x 10

Inchworm x 10


+ Today's Warm-up Movements:

*Strict Press in Split Jerk position x 5

A. Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Jerk + 2 Split Jerks

*Build throughout the 8 sets to something heavy for today

B. “Macho Mile”

4 Rounds: 400 Meter Run/500m Row (or just 200m run if you need to build up to the running season)

3 Rounds of “Macho Man” (95/65)

*1 Round of “Macho Man”: 3 Power Cleans 3 Front Squats 3 Push Jerks

C. Buy-out

Calf Smash x 1:00 each

Pec Smash x 1:00 each

Lat Smash x 1:00 each

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