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GENERAL WARM UP 5-15minutes
–Bike or Rower
–Barbell
Bike or Row 1x:
–:90sec (moderate pace)
1x:
–5 Bomber
–5ea Sky Reach
–10 Front Squat
–10 Muscle Clean
–10 Reverse Grip Press
Bike or Row 1x:
–:90sec (hard pace)
1x:
–5ea Spiderman Lunge + Rotation
–5 Inchworm + Push Up
–5-10 Front Squat
–5-10 Muscle Clean
–5-10 Reverse Grip Press
Thruster Build Up
For Time:
-30 Thruster (185/135)
Goal: Sub 8 min
*Compare to 07/29/20
For Time Scaled Version:
-30 Thruster (115/75)
Goal: Sub 8 min
*Compare to 07/29/20
For Time:
-30 Thruster (185/135)
Goal: Sub 8 min
*Compare to 07/29/20
For Time Scaled Version:
-30 Thruster (115/75)
Goal: Sub 8 min
*Compare to 07/29/20
3 Rounds for Quality:
12 Cossack Squat (6/side)
12 Single Arm DB Row/side
12 Banded Close Grip Push Up
12 Russian Twist
-Rest as needed between each round
