WARM-UP
1 ROUND
10 ALT. 90/90 HIP ROTATIONS
5/5 HALF KNEELING SINGLE ARM KB BOTTOMS UP PRESS
5/5 T-SPINE ROTATIONS
5 UP DOG TO DOWN DOG
INTO…
2 ROUNDS
:20 FAST AIR SQUATS + :40 SLOW AIR SQUATS
:20 PVC STRICT PRESS +:40 SLOW STRICT PRESS (2ND ROUND W/ EMPTY BAR)
:20 PUSH-UPS + :40 PLANK
STRENGTH
ON A 12:00 RUNNING CLOCK
BUILD TO A MODERATE-HEAVY 3 REP THRUSTER
WORKOUT
FOR TIME*
50 THRUSTERS (95/65)
*AT THE TOP OF EACH MINUTES, INCLUDING 0:00 COMPLETE 5 BURPEES. (TIME CAP - 20:00)
(SCORE IS TIME)
