Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 5 Burpees
• 5 Jumping Jacks
• 5 Air Squats
Strength
Find 1 Rep Max Thruster:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Conditioning
For time:
• 150 Wall Balls 20/14#
Each time the ball drops or is held longer than 2 seconds, athlete must perform:
• 100 m Kettlebell (2) Farmer’s Walk 53/35#