Overhead Build Up E2MOM
8 Push Press – 4 Split Jerks
6 Push Press – 3 Split Jerks
3 Push Press – 2 Split Jerks
1 Push Press – 1 Split Jerk
8min AMRAP:
12/10 Calorie Row/Bike or 200m Run
4 Wall Walks or 8 Handstand Push-Ups RX+ Strict HSPU
12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
Rest 2min
4min AMRAP:
8/6 Calorie Row/Bike or 100m Run
2 Split Jerk or 4 Push Press
8 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
*Split Jerk = 155/105 RX+185/125 MRX115/75
*Push Press = 135/95 RX+155/105 MRX95/65
Shoulder & Flexibility Development
1min Bar Hang (palms facing away)
1min Couch Stretch or Modified Couch Stretch
1min Banded Shoulder Stretch (1min ea arm)
1min Head to Floor Straddle Stretch
1min Bar Hang (palms facing toward)
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
