3:00 Row, Bike or Air Dyne
2 Rounds of:
10 Air Squats (pause @ bottom)
10 Box Jumps (24/20)
10 Handstand Push-ups or Handstand Pulses
10 GHD Sit-ups (sharing is caring)
Spend 5-8 minutes working on touch and go cycling @ a weight similar to workout, if not a touch heavier. Move well and go easy.
Cycle time is going to be a big focus, especially for our veterans. A major upside to cycling is it forces you to move really well to stay in rhythm. Get a little heavier than your planned workout weight and focus on hitting all the positions on each rep (low hang, high hang, full extension). Don’t rush and take plenty of rest time in between sets. Max 3-4 sets of 4-5 reps.
15 Calorie Row
12 Burpee Box Jumps (24/20)
9 Clean & Jerks (135/95)
Push the row pace. Focus on long, powerful pulls. Heart rate is going to spike on burpee box jumps, so keeping the strokes per minute low on the row will be key. Take it one rep at a time on the burpee box jumps. I’d recommend stepping out of the burpee and stepping off the box. Speed shouldn’t be a focus, but don’t dog it too much. Clean & Jerk weight should be a nuisance, but not too heavy. 2 sets max, although a set of 9 should be very manageable early.
Light bike or air dyne