Friday 7/25/2025

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 72-77%
Sets 4-6: 2 reps @ 77-82%
Sets 7-8: 1 rep @ 82-87%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:
6-8 Push Press @ 55-60% of 1RM Jerk
Rest 2 minutes between sets

B.

Against a 60 second clock, perform as many reps as possible of:
15/10 Calorie Assault Bike
Max Dumbbell Bench Press (50/35lbs) in the remaining time.
Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).

*The bike should take less than 30 seconds at a 9/10 effort, leaving you 30 seconds to perform a set of Dumbbell Bench Press. If you cannot perform at least 12-15 reps in a row with this weight, adjust accordingly.

Rx+ Option:
Dumbbell Bench Press (70/50lbs)