Push Press x 3 reps
rest 15 seconds
Wall squat 30 seconds (mobility for thrusters)
rest 1 minute
Workout Of the Day (conditioning):
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
D1; 100/65–chest to bar pull ups
D2: 75/55–chin over bar pull ups
D3; 45/35–jumping chest to bar pull ups
400m farmer carry as heavy as you can handle!Read More