Tuesday's South Jersey Fitness Workout

Strength Clean and Jerk (5x1>90% of 1RM ) *Lateral squat x 3 reps / side between working sets of clean and jerks Metcon (AMRAP - Rounds and Reps) 5 minutes ON - 2 minutes OFF (3 total rounds - 21 total minutes)

"ON" AMRAP 5 of:

8 dumbbell push press

10 calorie row

25 meter kettlebell farmer’s walk


"OFF" 2 Minutes of light jog/row/bike

*RX+ rest 5 minutes and then perform another 3 total rounds

*Pick up where you left off Extra Work a: Ring Kipping (3x5-7 reps) *Emphasis on hollow / arch positioning b: Jump to ring support (3x3 jumps) *hold top for 5 seconds c: Overhead Squat (3x6) *Hold bottom for 1 second #workoutoftheday