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Bike, Row or Run:
5min
Notes: At the top of each minute do a :10sec hard burst.
2xs:
10 Spiderman
10ea Knee Push Away
5 Hop Up
10 BB Front Squat
5 Reverse Grip Press
3-5 Burpees
BB Warm Up 1x:
10 RDL
10 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
Prime 1x:
4 Thruster (workout weight)
3 Bar Facing Burpee
3 Thruster (workout weight)
2 Bar Facing Burpee
3 Rounds
30 Thruster (95/65)
30 Bar Facing Burpee
Goal: Sub 15 min
3 Rounds
20 Thruster (65/45)
20 Bar Facing Burpee
Goal: Sub 15 min
3 Rounds
30 DB or KB Thruster (50/35)
30 Burpee Over DB or KB
Goal: Sub 15 min
3 Rounds
30 Plank to Squat
30 Burpees or Burpee Over Something
Goal: Sub 15 min
1x:
200 Seated Calf Raises
200 Banded Hamstring Curl
