3:00 Run @ easy
2:00 Row @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3 – 5 Supine dowel hip snap rollovers
3-5 Pike compression slides
+
Build up to working weight for PC + J
Practise other movements between sets
+
Once through
20/15 (cal) Row
10 Wall balls
10 Toes-to-rings
200m Run
4 Power clean and jerks @ workout weight
8 Chest-to-bar pull-ups