Warm-up:
Individual…
Row or Bike 3 minutes
Crossover Symmetry
Group….
30 Jumping Jacks
5 Burpees
10 Push ups
15 Squats
Review the workout…then
5,4,3,2,1
Thrusters and Pullups to prep for the workout
Fitness:
33-27-21-15-9 reps for time of:
65/45-lb. thrusters (Can sub with DB Thrusters)
Jumping pull-ups (or pull-ups or ring rows)
Time cap: 20 minutes
Performance:
33-27-21-15-9 reps for time of:
95/65-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Mobility:
Mash Quads
Mash Lats
Roll Posterior
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