Part 1:
EMOM in 12 minutes
Even: 15 Kb Swings
Odd: 12 Box Jumps
Part 2
:20 of work with :10 rest for 8 alternating rounds
Crunches
Plank hold (hands, toes)
Example: 20 seconds of crunches followed by :10 of rest and then :20 of plank holds with :10 rest and then back to crunches.
Strict Press – 3×5 at 85-90% of 5RM Push Press – 2×5 at 110-120% of 5RM
JT – 15 min cap 21/15/9 Handstand Push Ups | 1-2 Mats | Z-Press Ring Dips | Assisted Ring Dip | Bench Dip Push ups | Knee Push ups
For today’s JT we should not expect any PRs after the shoulder volume we just did in the strength. Instead, lets cut our sets a little smaller and take more frequent breaks to prevent that lactic buildup.
