Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Thruster (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Conditioning
“Daniel”
For time:
• 50 Pull-ups
• 400 m Run
• 21 Thrusters 95/65#
• 800 m Run
• 21 Thrusters 95/65#
• 400 m Run
• 50 Pull-ups