BTN Split Jerk – Build to tough single


10 min EMOM:

1st min: 3-5 Ring Pullups @31X1

2nd min: 3-5 Dips @31X1

– Add weight to either movements if needed but commit to tempo


20 min EMOM:

1st min: 10 Heavy Pendlay Rows

2nd min: 30s on AirBike/ SkiErg/ or Rower @ moderate pace

3rd min: HSPU – Pick realistic reps and style you can perform for more than 2-3 reps but no more than 12-15 reps

4th min: 30s on AirBike / SkiErg / Rower – try mixing it up each set if possible


10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number: