Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Lats
Group….
200m Jog
15 Leg Swings
10 Good Mornings
10 Dislocates
10 PVC OH Squats
Bear Crawl Down
Zombie Walks Back
Pigeon Stretch
5 Burpees
Review workout and setup….
Fitness:
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 65 lb. Women use 45 lb.
Performance:
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb. Women use 65 lb.
Mobility:
Mash Quads
Mash Lats
Roll Posterior
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