CJ REDUX

Competition Class

Strength

Skills&Drills

CONDITIONING

E2M12M
30sec ALL OUT SPRINT Assault Bike
90sec easy spin recovery

 CORE

3 Rounds for Quality
1min Hollow Rock
1min High to Low 1/2 Kneeling Band Chops
1min Marching Glute Bridges

MetCon

CLASS

10min EMOM

odds: 5, 4, 3, 2, 1 Strict Pull-ups
evens: 1/2 Kneel KB Press - 5 reps each arm

On a 3min clock:
Run 200m, AMRAP STOH
Rest 1min
On a 3min clock:
Run 200m, AMRAP Power Cleans
Rest 1min
On a 3min clock:
Run 200m, AMRAP Front Squats
Rx = 95/65, Rx+ = 135/95