November 21, 2017

A. Push Press 5-4-3-2-1
Every 2 minutes, for 10 minutes (5 sets):
Push Presses

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 80%
5. Set 5 – 1 rep @ 90+%

B. Split Jerk 5-4-3-2-1
Every 2 minutes, for 10 minutes (5 sets):
Split Jerks

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 80%
5. Set 5 – 1 rep @ 90%

C. 3 Rounds For Time of Wall Ball Shots, Box Jumps, Front-Racked Double Kettlebell Reverse Lunge Steps, and Running
​3 Rounds for Time:

1. 30 Wall Ball Shots @ 20/14 lbs
2. 20 Box Jumps 24/20 inches
3. 10 Front-Racked Double Kettlebell Reverse Lunge Steps @ 24/16 kg
4. Run 400 meters