Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#
Strength
7 rounds for max weight:
• 1 Thruster
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
No rack. Each round is continuous from 1 thruster to 1 push press to 1 push jerk to 1 split jerk. Work your way up in weight. Try to find max weight to complete a round.
Conditioning
For time:
• 30 cal Row
• 30 Dips
• 30 Push-ups
• 20 cal Row
• 20 Dips
• 20 Push-ups
• 10 cal Row
• 10 Dips
• 10 Push-ups