SPLIT JERK, STAMINA, & TABATA ROW

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Split Jerk, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 2x gym length
• Floor Bridge, 15 reps
• Ball DB Cobra, 15 reps
• 3D SLS, 5/side/MP
• Tuck Sits or L-Sits, 30 sec hold

4. Durability

• Tabata Row, 20:10x8