Friday 12.19.14

Buy In: Musical med balls. You get bounced, you do 10 burpees. Take a few minutes and mobilize like the boss you are.

Complete 3 thrusters on the minute for 5 minutes. You pick the weight. It will come off of the floor.

rest 2 minutes

Complete 3 front squats on the minute for 5 minutes. You pick the weight. It will come off the floor.

rest 2 minutes

Complete 3 shoulder to overhead on the minute for 5 minutes. You pick the weight. It will come off the floor. (Pro-tip (just a tip), LEARN HOW TO EXECUTE A PROPER JERK- HOW LONG HAVE YOU BEEN DOING THIS?)

Rack your weights. Go home.

Mike Alley