Split Jerk



Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting Split Jerk this cycle.  With lower sets, look to go heavier per set this time around.


3 Rounds:

 AMRAP 4: Row for Calories

 On the 0:00 – 15 Abmat Sit-Ups

 On Minute 1 – 12 Abmat Sit-Ups

 On Minute 2 – 9 AbMat Sit-Ups

 On Minute 3 – 6 Abmat Sit-ups

Rest 2:00 between Rounds

So, your goal per round is max cals on the row, but at the 0:00, 1:00, 2:00, and 3:00 marks, you have ab mat sit ups to do before jumping back on the rower.  With the 2-minute rest between rounds, look to push for a sprint each round!


Scaling Options:

Ab mat Sit Up -> Feet Anchored Sit Up


Cool Down:

20 Cobra to Downward Dog (slow and controlled)


Banded OH stretch – 2 min per side

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