Pushjerk.com 200103.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10-8-6-4-2 reps:
• Back Squat 70kg (60-70-75-80-85)
• Shoulder Press 30kg (30-35-40-45-50)

Setup 2 bars. Increase weights to finish heavy as possible.

Conditioning
5 rounds for time: 19.14
• 50 Double Unders (Gick skitdåligt, vet inte vad problemet var)
• 10 Back Squats 60kg (102.5kg)

*Squats are from the rack.