Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
200m Jog
10 Dislocates
10 Good Mornings
10 Scorpions
10 Push ups
10 Ring Rows
3 rounds not for time:
3 Pullups
3 thrusters with empty barbell or lighter DB’s
Review workout and setup…
Fitness:
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row
Performance:
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
***You can start at either end of the sandwich.
Time cap of 20 minutes.
Strength and Skill:
Two sets of:
Bulgarian Split Squat x 20 reps @ smooth tempo
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs
Mobility:
Mash Quads
LAX to Plantar Fascia
Leave a Reply