Jerome Pesito

WARM UP 400 M run 50 Air Squats 300 M run 50 Sit Ups 200 M run 50 Flutter Kicks

WARM UP 8 Minutes : 20 Sit Ups 1 Minute Superman Planks 1 Minute Dead Bug 20 Flutter Kicks 20 Mountain Climbers STRENGTH 15 Minutes: Find your Heavy 2 RM Thrusters

WARM UP 2 rounds 10 Hollow Rocks 10 Superman 200 m run 10 Push Ups STRENGTH Find your 3 RM Front Squats then do 5 sets of 3 Reps at that weight W.O.D. 20 min AMRAP 10 Front Sq #135 M / # 110 W 0-25 M/0-50 M Shuttle Run 10 Wall Ball #20M/#14W  

WARM UP With the PVC – 30 Pass Throughs, 30 Back Squats, 30 Front Squats, 30 Over Head Squats then warm up with your weight on the Bars PARTNER WOD Bars & Burpees & Buddys With a Partner complete: 100 Deadlifts 155#W; 185#M 80 Hang Power Cleans 95#W; 135#M 60 Front Squats 95#W; 135#M 40

WARM UP 400 M Run 30 Hollow Rocks 30 Supermen 10 Kip Swings 10 Kip Swings with a Pull

WARM UP 3 Rounds: 10 Air Squats 10 Squat Jumps 10 Side Lunges 10 Push Ups 10 Sit Ups STRENGTH Deadlift 18 Minutes: Build to a 3RM (MUST be Touch & GO Reps)

WARM UP 100 Jumping Jacks 100 Double Unders 50 Jumping Jacks 50 Double Unders 25 Jumping Jacks 25 Double Unders

WARM UP 12 min 3 rounds 2 min Couch stretch 30 sec rotation R/L 1 min Dead Bug 1 min Plank into Superman Hold

WARM UP 100 m run 25 Hollow Rocks 100 m run 25 superman 100 m run 25 Push ups 100 m run 25 flutter kicks