Warm Up
3 Rounds
10 Squats (pause/regular/jumping)
5 Dolphin Push Ups
10 Alt Bird Dogs
5 PVC Dislocates
Prep (10 min)
1×5 Front Squats+ 5 Strict Press (bar only)
Row 5 Cals
1×10 Thrusters (bar only)
Row 5 Cals
1×5 Thrusters (light)
Row 5 Cals
1×5 Thusters (working weight)
Met Con
3 times through (36 min)
3 Rounds* of:
:40 Row
:20 Rest
:40 Thrusters (M:105/75/45, W:73/53/35)
:20 Rest
6 Minutes Rest
