Tuesday mix DT’s

Mobility

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Jerk press: 12 min

technique : 3-5min

Build to a heavy set of 3

Start light and build

Every 1:30 x 8

5-5-4-4-4-3-3-3

"Captain Crunch"

1 round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

AMRAP 4: 20min

3 Rounds of "DT" 95 / 65 lb

Max burpees over BB

Rest 4 Minutes

AMRAP 4:

2 Rounds of "DT" 135 / 95 lb

Max Box Jumps

Rest 4 Minutes

AMRAP 4:

1 Round of "DT" 155 / 105 lb

Max Calorie Machines

*if needed split the room and start at different Max's. But everyone goes in order with 3 DT's, 2 then 1.

Echo Bike conditioning: 4-8min

30 on 30 off 4 sets each

Pair up: one works while one rests.

Multiple heats if needed

Only 4 min per heat

Set a goal/target for each interval: women Rx goal 10, men 12.