WARM UP 3 rounds for time of:
10 Push-ups
10 Pvc Push Press
10 Pvc Front Squats
10 PVC Thrusters
STRENGTH Thruster 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON Every 1 min for 18 mins, alternating between:
5 Muscle-ups 12/10 Row Calories
20 Wall Balls, 20/14 lbs
40m Front Rack Carry + Suitcase Carry Farmers Walk, 24/16 kg,
50 Double Unders
Rest 1 min
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Banded Pigeon Stretch, 2 mins