Jerome Pesito

WARM UP 10 min: 1 Minute Couch Stretch 10 Side Lunges 50 M Butt Kicks 50 M High Knees 20 Air Squats 20 Weighted Sit Ups 25#

WARM UP 3 rounds 200 m 5 Push Ups 5 Pull Ups 10 Hollow Rocks 10 Superman

WARM UP: Death by Burpees EMOM for 12 Minutes: 1 Burpee – minute 1 2 Burpees – Minute 2 3 Burpees – Minute 3 and so on to 12 Burpees – Minute 12 

WARM UP Row 3 x 400 M Take your Fastest TIME GYMNASTICS 20 min 6 rounds 20 sec on each Ring Holds L-Holds —————- Pistols 6 min USE Box and Ball ——————- Pull Ups USE Bands Seated Bar Pull Ups work on the eccentric part a 5 sec HOLD strict Pull Ups weighted Pull Ups

WARM UP 10 Minutes of: 1 Minute Couch Stretch 1 Minute Samson Stretch 30 Second Hollow Hold 30 Second Superman Hold 1 Min Wall Air Squat Hold 5 Pull Ups

WARM UP 10 Minutes of: 1 Minute Couch Stretch 1 Minute Samson Stretch 30 Second Hollow Hold 30 Second Superman Hold 1 Min Wall Air Squat Hold 5 Pull Ups

WARM UP 10 min 1 min Push ups 2 min Sit ups 3 min Burpees 4 min D-U /singles STRENGTH 15 min 20 Walking Lunges every 3 minutes Pick a heavy weight: 2 Dumb bells / kettle bells. WOD 20 min AMRAP 400 m run 30 Box jumps 20″W; 24″M 300 m run 30 Wall

WARM UP 3 Rounds of: 20 Air Squats 25M Inch Worms 10 Push Ups 25M Walking Lunges

WARM UP 10 Minutes of: 5 Pull Ups; 5 Dips; 5 Box Jumps; 5 Hand Release Push Ups SKILL Every 2 Minutes for 20 Minutes: 1 Snatch High Pull 1 Snatch 1 Snatch Dead Lift Increase Weight as Needed but focus on FORM