Warmup
4 Rounds For Quality:
15s L-sit
10 Sit-up
10 Hollow rock
20 2 Count flutter kick
-Then-
2 Rounds
7 Air squat (2s pause in bottom)
3 Reverse step lunge (each leg)
7 Push-up
30s childs pose
30s Bottom of squat
Workout Notes
Repetitions:Medium
Goal Times: 1:30-2:00 per round
*Keep track of each individual round times
*Alternate the thrusters by moving the dumbbell from hand to hand each thruster. This can be done carefully overhead or after lowering to the shoulder.
Workout
5 Rounds, Each Round For Time, Of:
Run, 200 m
20 Alternating single arm dumbbell thrusters, 22.5/15kg
Rest 1:30 between each round.
Scale
5 rounds, each round for time, of:
Run, 200 m
20 Alternating Single Arm Dumbbell Thrusters, 15/10kg
Substitutions
Run –
100 Alternating plate foot taps to a 45lb plate (each tap counts as one rep.)
OR
100 Jumping Jacks
Alternating dumbbell thrusters –
Bag or barbell regular thruster
Accessory
3×10 Dumbbell incline bench press, pick medium weight
3×10 Dumbbell fly, pick medium weight
3×10 Dumbbell front raise, pick light weight
Rest 1-2 min between sets
Substitutions
Close Grip Push up
Wide Grip Push up
Front Raise with Bag
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