Monday, 8/1

Warm-up
3 Rounds
5 PVC Dislocates
10 Squats
5 PVC BTN Thrusters
10 Reverse Hand Spider Lunges

1 Minute Standing Band Lat/Tri stretch
1 Minute Single Leg flexion/ side

Prep:
1×10 front Squats+ 10 Strict Press (bar only)
2x 3 Thrusters+ 6 Step Ups+ 3 Plank to Squat (work up to weight)

Partner “Rahoi”

6 x 2 Minutes On/ 2 Minutes Off:

AMRAP
12 Box Jumps
6 Thrusters (M:95/65, W:63/45)
6 Bastards