Wed July 2 "The Bizarro Jerry"

Move

1) 10 Squat Jumps (On the spot)

2) 25 Min AMRAP
400m Run or 20 Cal Bike
300m Row
Rest 1 Minute

Train

1) 3 x 10 Continuous Lateral Bounds

2) The Bizarro Jerry

2 Rounds For Time (30 Minute Time Cap)
1 Mile Run
1000/900m Row

Stimulus

1) You will start with some plyometric work, focusing on explosive work. Move side to side with minimal ground contact, aiming for a long distance while maintaining a coordinated movement. Focus on soft landings and reactive take offs. We are trying to develop lateral elastic strength and quick ground transitions.

2) This is a low skill, high engine workout focused on aerobic endurance and pacing. AIm to keep a sustainable intensity to allow for consistent splits over the two rounds. You want to maintain steady and avoid burnout. Choose a distance for the run that takes less than 10:00 or less and for the row that takes 5:00 or less. Sub the run with 100/80 Cals on the Bike if needed.

Extra Credit:

10 Min EMOM
Minute 1: Handstand Walk Practice
Minute 2: 5 Ring Dips