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Thursday 1.11.18 Posted by admin on January 10, 2018 • No comments

A. Warmup:
DROM
1:00 AB at an easy pace
1 round of 5 strict pullups, 10 Pushups, 15 squats
1:00 AB at a moderate pace
1 round of 5 strict pullups, 10 pushups, 15 squats
1:00 AB at a hard pace
1 round of 5 strict pullups, 10 pushups, 15 squats

B. OTM for as long as possible
1 thruster the first minute
2 thrusters the second minute
3 thrusters the third minute
continue as long as possible
*goal weight is 95/65. Should be able to do this 20+ reps unbroken to complete this weight. Scale weight as necessary.

C. Cooldown:
800m run at an easy pace
3:00 Seated straddle

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