Warm Up
2 sets
15/10 cals row
30 air squats (10 narrow, 10 normal, 10 sumo stance)
20 barbell bent over rows
10 alternating leg v-ups
5 inchworms



Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
jerks
2 push jerks + 1 split jerk
take 15 minutes to build to your heaviest



At Home Strength
3-4 Sets
1. Dual Dumbbell Z Press; 30X1; 6-8/arm
rest 10 sec
2. Dual Dumbbell Push Press; 30X0; 8-10reps
rest 30 sec
3. Pronated Strict Pull Up; 31X1; 5-7reps OR push ups; 31X1
rest 60 sec and back to 1



Primer
9:00 EMOM
min 1- banded lat pull downs with PVC x 20 reps
min 2- narrow stance squats or pistols x 10 reps or 5/side
min 3- hollow hold x 30 seconds



WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats



Triple Tuesday at Home
9:00 AMRAP
5 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
7 V-ups
9 air squats