General Warm Up:
20 Band Pull Aparts, 20 Lunges, 10 AbMat Sit Ups, 200m run
Knight to Hamstring – 1 minute each side, Banded Tricep Stretch – 1 minute each arm
Dip Form and Scaling
Push Jerk from ground E2MO2M 5-5-5 building to moderate weight.
AMRAP 12 – 10 Ring Dips, 20 Jumping Lunges, 30 AbMat Sit Ups
Ring Dips => Box Dips, Parallete Dips, Jumping Lunges => Lunges
Walk 200m (Practice Nasal Breathing)
For Part 1 focus on technique, staying light if not comfortable with Push Jerk
Part 2 Move at a steady pace, using short transitions as a break.