WARMUP
1 ROUND
10 Alt. 90-90 Hip Rotations
5/5 Half Kneeling Hip Openers*
5/5 Moose Antlers
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 barbell)
:20 Push-Ups + :40 Plank Hold
STRENGTH
Thruster for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
(Score is Weight)
WORKOUT
FOR TIME*
100 Thrusters (135/95)
*At the top of each minute, including 0:00, complete 5 Burpees. Reduce reps/load as needed to finish in 20:00 or less.
(Score is Time)
OPTIONAL AFTER PARTY
ON A 5:00 RUNNING CLOCK…
Empty Barbell Quad Smash or Foam Roll*
*Focus on Quads / Mid-Upper Back / Lats
(No Measure)
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