Warm up:
Stretch and rotate joints and muscles
Push ups, pull ups, lift light weights or similar
exercises to prepare muscles Practice split and push jerks Main set:
Four rounds of the following in 3 minutes:
5 jerks
15 kettle-bell sumo dead-lift high pulls or dead-lifts
Max wall balls with time remaining on the 3 minute count
Later:
Run 6.25 miles
jog for the first 1.25 miles to warm up. Begin 1/4 mile sprints every other 1/4 mile until run is complete.
jog for the first 1.25 miles to warm up. Begin 1/4 mile sprints every other 1/4 mile until run is complete.
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