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Warmup:
3:00 easy blood flow
into
25 banded Squats
20 banded Presses
20 Glute Bridges
then
2 rounds
5 cal Sprint
2 DB thrusters
Conditioning:
120/100 Cal Row/Ski/AB (130/115 bike erg)
Every 1:00 starting at 2:00
5 Db Thrusters: RX+ (45/30) RX(40/25) s:(35/20)
18min Cap*
Intent: This is going to Hurt. You have a 2 minute window to get as many calories as you can. At 2 minutes you will do thrusters. And every other minute thereafter. the idea is to move fast and focus on getting in and out of the rower. With all the engine work we been doing. This will be a good test of fitness, depending on your effort
Strength + Pump
A. Bench Press
4 X 10 Building
Superset
20 Banded Curls
B. 50 Russian Twist or 30 GHDSU