PART 1: PUSH JERKS
5 sets of 3 Push Jerks

*Score = Heaviest Load

PART 2: „SQUARE UP“
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead
16 Box Jump Overs /Step ups 

84/61kg  (65% 1RM) 30/20kg

Timecap 20 Min

*Score = Time it takes to complete the workout

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AFTER CLASS

On the 3:00 x 4 Sets:
500/450 Meter Ski Erg
Max Distance KB Farmer’s Carry AHAP