Thursday, 1/29

Warm-Up
3 Rounds of
5 PVC Dislocates
10 PVC BTN Thrusters
5 Plank to Squat
10 Supine Scorpion

then,

1 Min Death Stretch /side
1 Min Standing band Lat/Tri Stretch

Met-Con Prep
1 set w/ (bar only) = 5 Front Squats + 5 Strict Press + 4 Step Ups (2 per leg)
1 set w/ light weight = 5 Front Squats + 5 Push Press + 4 Plank to Squat & jump over bar
1 set w/ moderate weight = 5 Thrusters + 5 Box Jumps

Met-Con – Partner “Rahoi”
AMRAP in 18 Min
12 Box Jumps (24/20)
12 Thrusters (95/63)
6 Bar Facing Burpees

– Partners alternate Rounds (A completes 12/12/6, then B completes 12/12/6)