"It is not your history, but your presence that matters, guy. - Ratio 1.61 Gym
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“It is not your history, but your presence that matters, guy.

“It is not your history, but your presence that matters, guy.

WARM UP

2 Sets

200m Ski

10 Banded Passthroughs

5 Dual KB Push Press B/P

5 Dual KB Push Jerk B/P

10 Alternating T-rotation Scap Push-ups

10 In-and-Out Air Squats

20 Pike Shoulder Taps

 

STRENGTH

Jerk (Power or Split)

5 x 2 @ 60% of 1RM Jerk

-Rest 60sec between sets

 

METCON
12min EMOM

Min 1: 12/10 Cal Bike

Min 2: 12 Hang Dumbbell Clean & Press (Alternating Every 3 Reps) 50/35

Min 3: 10 Box Jump Overs 24/20

 

COOLDOWN

Stretch