WARM UP 3 rounds for time of: 10 Push-ups 10 Pvc Push Press 10 Pvc Front Squats 10 PVC Thrusters
STRENGTH Thruster 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON Every 5 mins for 20 mins do:
Row, 500/400 m
50 Double Unders
15/12 Toes-to-bars
100m DB/KB Farmers Carry, 2x32/20 kg
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Banded Pigeon Stretch, 2 mins