Thursday, August 23, 2018

Thursday, August 23, 2018

(A) Warm Up - @ 0:00 - 15:00

500m Row, into..

2 sets:

20 Hollow Rocks

10 Back Ext.

6 Alt. Spidermans

10 Cal Bike, starting slow and picking up the pace around 5 cals

Into…

Barbell Warm Up

5 GM

5 Back Squats

6 Elbow Rotations

5 Strict Presses

5 RDL

5 Thrusters

(B) Thruster - @ 15:00 - 27:00

8RM from the rack - 12 minutes

*Build gradually with 5 reps light, into 3 reps as you climb in weight. No need to complete 8 reps with each set. Goal weight should be between 50-60% of 1RM Front Squat

(C) “One Good Turn Deserves Another” - @ 35:00

For Time:

3 Rounds: 7 Thrusters (75/55), 7 Pull Ups, 7 Burpees

35 Cal Row

2 Rounds: 7 Thrusters (95/65), 7 Pull Ups, 7 Burpees

35 Cal Row

1 Round: 7 Thrusters (115/75), 7 Pullups, 7 Burpees


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