Monday 12/29/2025

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 65%
Sets 4-6: 1 rep @ 75%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1: 15-18/12-15 Calorie Assault Bike

Station 2: 15-18/12-15 Calorie Row OR 200 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go without significant dropoff (more than a 3-5 second deviation from your fastest time).