A. Warm-Up 

5:00 Easy Bike 

3:00 Foam Roll (legs) 

1 Round of: 

:30 Banded High Plank 

10 Banded Lateral Plank Taps 

10 PVC Pass Throughs 

10 PVC Strict Press 

*PVC Push Jerk Review*

B. Strength/Skill 

Pausing Push Jerk x 3-3-3-3-3

*2 Second Pause in the dip and 2 second pause in the receiving position

C. Conditioning 

10-9-8-7-6-5-4-3-2-1

Burpull 

*After every Round complete 10 Star Sit-Ups