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)