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Thursday
Warmup:
2:00 Machine
100 Single Unders
20 Banded Good Mornings
10 Scap Pullups
15 Goblet Squats
Conditioning
3 rounds, with a round starting every 10 minutes, of:
100 Double Unders
40 Calorie Row
20 Thrusters @ 75/55
10 Pullups/6 BMU
Accessory
2 Rounds
10 Hammer Curls
15 Banded Tri. Ext
15 OH Straight legged Situps
10 DB Front raises