Tom and Tomi

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch:

B warmup:

50 partner pullovers

3 rounds of

10 goblet squats

10 one arm swings, eye level, each arm

10 push ups

Workout warmup:

Bench:

Warmup to 60% then do:

5@75%, 3@85%, 1+(max set)@95%, 6@95%

Workout:

3 rounds

30 DU's

10 Jerks,(no racks) split or push 135/95, RX+ 155/105

400 m run

O lift:

OH squat

On the 2 min interval:

3 OH Squats, start at 65% add weight as you can.

Skill:

Pick a goat and work on it for 15 min.