WARM-UP
3:00 CARDIO OF CHOICE
INTO…
AMRAP X 6 MINUTES
100 METER JOG
3 INCHWORM WALKOUTS + GROINER L/R W/ T-SPINE ROTATION
10 COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE BARBELL THRUSTER.
STRENGTH
EVERY :90 X 6 SETS
BUILD TO A HEAVY FOR TODAY 3 REP THRUSTER
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES
400 METER RUN
2 ROUNDS
5 SHOULDER TO OVERHEAD(95/65)(75/45)
5 FRONT SQUATS
5 THRUSTERS
*PARTNERS RUN THE 400M TOGETHER
**ON THE COMPLEX P1 COMPLETE ALL 15 REPS THEN P2 COMPLETES ALL 15 REPS. BOTH ATHLETES MUST COMPLETE 2 ROUNDS EACH BEFORE GOING BACK ON THE RUN.
(SCORE IS ROUNDS + REPS)
