Warm Up:

6 box step ups

5 air squats

6  box jump, step downs

3 air squat + box jump

10 Thoracic High Fives

10 arm circles

10 huggers

10 Over and backs


Push Jerk




Increase weight ea round

Our pushing movement for this cycle will be good ol’ Push Jerks. As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5th rep of set 5 should be the most challenging rep of the day


3 Rounds for Time of:

400m Run

10 Air Squat + Box Jump 24/20

15 Ring Dips


Run -> 500M Row

BJ -> 20/16

Ring Dip -> Stationary Dip-> Bench dips

Cool Down:

Calf Stretch on rig -2 min per side


Doorway stretch – 1 min per side


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