Track Today’s Movements
Open Gym Time: 3 – 4 pm @ Crown Point
Daily Challenge: “Mr. Burns”
Proficient – 5 x 2 Jerk (split or push)
Beginner – 5 x 5 (push)
Work to a 1R max TGU
Filter into FL/Conditioning circuit for up to 20 minutes.
- Focus on your explosive speed under the bar on jerks. If splitting, hear the loud stomp of your foot hitting the floor.
- Drive your head through your elbows.
FL/Conditioning: 30 minutes
5 Renegade Presses
- Renegade Press = Renegade Row + Push Press (1 arm at a time across the board)
- Stay flat on the rows, tight and tense like a plank.
P360 Outdoor: “Mantra”
KB Press x 10
Flutter Kicks x 30
Burpees x 10
Clock Lunges x 12
Plank Shoulder Taps x 20
450m 1 Arm Farmers walk