A: Warm Up
On a 10 minute timer do 3 sets of
10 Air Squats
10 Push Ups
10 Kipping Swings
10 GHD Hip Extensions
B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches
Review movements and establish weight/standard
C1: Strength
Push Press 8×3 80%
C2: Endurance (long)
Run, Row, Bike for 18 minutes
D: Met Con
On a 12 minute timer
10 Thrusters
10 Muscle Ups
8 Thrusters
8 Muscle Ups
6 Thrusters
6 Muscle Ups
4 Thrusters
4 Muscle Ups
2 Thrusters
2 Muscle Ups
Thrusters
RX 135/95
SC 115/75
BG 95/65
RX ring muscle ups
SC bar muscle ups
BG Pull Ups Push Ups
