Workout of the Day

Thursday 10.3.19

Thursday 10.3.19

A. Warmup:
DROM
5 Around the worlds
*Pike position on a box, rotating a full circle around the box.
5 Thrusters w/ bar after each set

B. For completion:
1 mile run
9 Thrusters, 115/75
800m run
15 Thrusters, 115/75
400m run
21 Thrusters, 115/75
*Today’s work. should be at a “convo” pace. Goal is to sweat and do a weight that will allow for minimal breaks. If the runs are too much, knock them down to 400’s across the board. Sub rowing of equal distance for runs.

C. Cooldown:
3 sets of:
20 Glute Bridges
25 Banded Pull Aparts

CORE HOMEWORK:
AMRAP in 8:00
21-15-9
GHD Situps
Back Extensions