Buy In: Max Effort Row, 500 Meters. Post time to comments. Shoulder warm-up w/ PVC Shoulder Complex and band work. 5 progressively heavier jerks.
In 20 Minutes complete as many rounds as possible of:
Run 400 Meters
Push Jerk (1 rep)
please note- this says push jerk, not push press. The push jerk is a specific movement. Running back out the door after push pressing the weight is the same as running in, doing a burpee and calling it good and taking off. If you cannot push jerk yet, indicate to the trainer that you need help with the lift and work on it. Take pride in movement mastery, not being mr. "go too heavy" guy.