Wednesday, 12/21

Warm-Up
3 Rounds of
10 Squats
5 Dolphin Push-Ups
10 Alt Dead Bugs
5 Push-Ups

then,

1 Min Single Leg Flexion/side
1 Min Standing Band Lat/Tri stretch/side

Strength – Thrusters (25 min)
Prep:
1 x 10 Front Squats + 10 Strict Press (bar only);
1 x 10 Thrusters (bar only);
3 x 3 Thrusters working up in weight

Work:
5-5-3-3-3 working up

Met-Con
3 Rounds of

Work as far up the ladder as possible in 3 minutes:
3-6-9-12-etc
Thrusters (M:105/75, W:68/53)
Burpees

• Rest 3 Minutes

– Ex: 3 Thrusters & 3 Burpees, 6 & 6 Burpees, 9 & 9, etc. Continue by 3 reps until 3 minute round ends.
– Begin each 3 Minute round with sets of 3, NOT where you left off