Paleo Day 3!
7pm Lincoln Square Mobility Focus: Free your hips! How to better your squat by focusing on hip capsule and medial leg!
A. G.P.P.
2 Rounds not for time
Pullups x 12-18 or Muscle ups x 4-6
Freestanding or Nose to wall Handstand Hold X 45-60 seconds
Birddog Plank x 45-60 seconds
B. Power Jerk + Split Jerk: (2+1)
Beginner: Tech Work. Stay moderate in weight; work on timing and position.
Intermediate: Tech Work/ stay moderate to heavy in weight, find your heavy 2+1
Advanced: 8 sets based on Jerk 1RM.
65%x2
75%x2
85%x2
80%x2
C. Row/Burpee Pace Challenge: 8 Rounds
Row for calories – 1 minute
Burpees – 1 minute
*The object of this challenge is to find a balance between rowing for calories and burpees performed. Each 1 minute round you have to match the number of calories rowed with burpees while keeping enough time to recover and repeat.
You can only choose to go up every round so pick a number that is sustainable.
