Monday 🎳

Warm Up

3 Rounds

10-15 sec ring support hold

10 ring push ups

10-15 sec bottom of ring dip hold

Rest 1:00 between rounds

Scaling options: Matador instead of rings // Deficit push ups using plates or DBs (can be done on knees)

Strength

Push Jerk Wave —> Every 2:00 x 6 sets:

4-3-2 reps (building)

4-3-2 reps (building, but start heavier than your first set of 4)

**Stay light enough to cycle these.

Conditioning

6 RFT

5 push press (115/85#)

10 burpee box jump overs (24/20)