Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups
Conditioning (part 1)
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups
Rest 2 min
“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#
Score = Fran time + Reverse Fran time (do not include the 2 min rest in final score). Goal: < 9 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Goal: < 6 min.
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend