Monday 3/9/2026

Every 2 minutes, for 6 minutes (3 sets of):
2 Power Jerks @ 70+%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
10 Power Jerks @ 45-55%

Focus:
-Build during the first 6 minutes.
-Rep speed during the last 9 minutes.

B.

Every 3 minutes, for 15 minutes (5 sets of):
200 Foot Shuttle Run (25 foot increments)
10 Dumbbell Bench Press (50/35lbs)
200 Foot Shuttle Run (25 foot increments)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups

Goal = < 2 minutes/set.

Rx+ Loading:
70/53lbs