150120

imageWarmup:

-20 KBS- Light

-20 pushups

-20 lunges

-10 PVC passes

-Jerk warmup with Coach- pvc

WL: Jerk- 60/6,70/5,80/4,85/3,90/2,90/1

Conditioning: 10 min ME assault bike or row calories

*Every 2 min complete 12 Ring Dips

Mobility:

-2 min hip capsule external rotations stretch each side

-2 min lacrosse ball glutes each side