Thrusters Cycling
E3MOM x 4
8 Thrusters 75/55
8 Thrusters 95/65
8 Thrusters 115/85
8 Thrusters 135/95
Scale Accordingly
10 Rounds (13 min cap)
3 Strict pull ups
3 hang Squat Clean (95/65)
15 Lateral Bar hops (total)
METCON: 4 Sets 20/16 Calorie Echo Bike 20 Goblet Squats (53/35) 20 Box Step Ups (20) -rest 1 minute b/t sets- Time Cap each set: 4...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...
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