Thursday:
Warmup:
2:00 machine (sprint last :20)
40 jumping Jacks
30 Air Squts
20 pushups w/. Rotation
10 empty bar Thrusters
Conditioning
For time
15 Plank Up Downs
20 Half Burpee (chest to floor → feet to hands)
40 Cals (Row/Assault Bike / Ski erg)
20 Pushups
15 Barbell Thrusters @75/55
40 Cal
*sustained pace
18 min cap
Accessory/ Core
3 x
10 Plate Halos, each direction
10 OH Tricep Ext w/ Plate