Jerome Pesito

WARM UP: 400 M Run then 2 Rounds of: 15 Jumping Jacks 15 Push ups 15 Air Squats 15 Inch Worms 15 Ring Rows 

Well after the week off due to Cricket in the Oval there’s no other better way to start back working out than with a Hero WOD and why not Murph? WOD: MURPH In teams of 2: You and your partner run a Mile sharing a 25# Plate between the two of you – exchange as

WARM UP: 400 M Run 50 Sit Ups 300 M Run 50 Air Squats 200 M Run 50 Lunges 100 M Run 50 Mountain Climbers

Rest and Recover guys!

WARM UP: 30 Over Head Squats PVC 30 Front Squats PVC 30 Air Squats 30 Sit Ups

WARM UP: 10 Minutes of Mobility/ Stretching/ Foam Roll SKILL: 12 Minutes to find a Heavy 1RM Power Clean

WARM UP: 400 M Run 15 Air Squats 10 KBS 10 Over Head Squats (PVC) 15 Walking Lunges 20 Jumping Jacks

WARM UP: 100 Hollow Rocks SKILL: Find 1RM Push Press then 8 Minutes: Every 2 Minutes 3 Push Jerks then 3 Minutes Rest then 6 Minutes every 3 minutes 1 Push Jerk

WARM UP: 20 Walking Lunges 20 Inch Worms 100 Jumping Jacks 400 M Run