11.26.18 Monday

PERFORMANCE/FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Split Jerk  – 12 minutes to Build or Technique Work
C. Three Sets:
DB Reverse Curl x 10-12 reps
Banded Tricep KickBack x 10-12 reps
D. “Apollo” 
For Time:
30.20.10
Dumbbell Step up 50/35#per hand
Toes to Bar
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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