Sundays are for jerking

Jerks in sets of 3-3-3-2-2-2 reps.

You can do the jerk style that suits you the best.

Hanaa, hanaa!

4-5 rounds of
– 8 C2B's or pull-ups
– 12 dumbbell push presses (pick weight)
– 12 cal row or assault

Rest 90 seconds between rounds.