4 Rounds for reps of:

1:00 Front Raise Hold
30s REST
1:00 Supine Row
30s REST
1:00 Overhead Squat Milk Jug Alternating Press (non-working hand is
extended)
30s REST
1:00 Double Milk Jug Swings
Rest 30s
1:00 Double Unders
REST 30s

Coach’s notes:

Post reps per movement (seconds in the hold) for each movement and round, plus all totals to comments.

A1.  Dowel Split Jerk Press – 15 reps X 4 sets, rest 30-45s

A2.  Dowel Split Jerk from toes and forehead – 8 reps/side X 4 sets, rest 30-45s

A3.  Dowel Push Jerk – 15 reps X 4 sets, rest 30-45s

B.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

7 Bent Over Milk Jug Row/Rear Delt Raises

7 Plyo Push-ups

7 Front Plank Alternating Knees to Elbows

Coach’s notes:

Post results and comments for Oly and rounds and reps complete for AMRAP to comments.

4 rounds for reps of:

1:00 Switch Lunges
1:00 Stair Calf Raises
1:00 Alternating Front Plank Milk Jug Lateral Raises
1:00 Prone Overhead Dowel Raises
1:00 Double Milk Jug Ground to Overhead
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

Complete As Many Rounds As Possible (AMRAP) in 23 minutes of:

10 Two Foot Jumps Over Dowel
10 Supine Rows/5 Strict Pull-ups
10 Double Milk Jug Front Rack Lateral Squats (5/side)
10 Inverted Shoulder Taps

Coach’s notes:

Post rounds and reps complete to comments.