Prehab
Recommended Warm Up (15 Minutes):
1,000m Row
*Every 250m, increase your stroke rate by 2-3 s/m. Start at 26 s/m
Stretch
*Overhead, Front Rack
MetCon
Cash Out
3 Sets for Quality
10 Strict Pull Ups
10 Strict Handstand Push Ups (sub seated double dumbbell strict press)
Strength
With an Empty Barbell
10 Strict Press
10 Push Press
10 Push Jerk
Every 3:30 for 21 Minutes (6 Rounds):
300/250m row
15 Ab Mat Sit Ups
9 Push Jerks (185/125#)
*The goal here is to row 32-36 strokes per minute on your row. Hold that stroke rate for each interval. Push jerks should be fairly heavy but unbroken.