iLift.

Split jerks
Some of our guys had never split jerk before-my fault, for some the movement seemed automatic and fluid, foot placement came easily and recovery very natural, others will need to be coached a little more to ensure the back foot ends up where it needs to, but that's what we do, as we watch and encourage you, charting your progress as clients.

met con
run 400m, and as many situps as possible in 3 minutes, rest one minute, 4 rounds.