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.

Skill Work