Transition Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Press from the Split Position (Video)

3 Sets of 3 Reps Each Leg*

*Work up to way where you can maintain proper form.

Canella Cross (Video)

10 Sets of 10 Reps

Behind the Neck Jerk

3 Sets of 3 Reps @ 80%