| Hot start: 10/7 cal arms only bike–hardish 10 push press wallballs 150 waiter’s carry (switch at speed bump) x3 rounds Then go over push jerk technique |
| Workout Push Jerk Go from the rack 3/2/1 x3 sets First 3–pause in the dip, 3 second lower from overhead. Middle 3–pause in the dip Last 3–regular After every set, do 5 bulgarian single leg RDLs/leg Optional sweat-run a 150 after every set. |
| Cooldown 1:00 lat roll/side 1:00 puppy dog stretch |
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