Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Thruster (Test for 1 Rep Max)
• Warmup reps with just the bar
• 1 rep @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Conditioning
2 rounds as fast as possible:
• 100 m Farmer’s Carry 70/50#
• 50 m Backwards Sled Push/Pull
4 rounds for time:
• 15 Kettlebell Thrusters 53/35#
• 30 m Walking Lunges w/ Kettlebells