Car decals are in!

 

Strength:

Split Jerks

3-3-3-3-3*

 

For max load & quality of getting under the bar

*Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead.

 

Conditioning:

Complete as many rounds and reps as possible in 4 minutes of:

10 Wall-Balls (20/14) @ (12/11′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:

10 Calories Rowed

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Each meter covered is worth one rep

 

Flexibility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

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