Thursday, 4/16

Warm Up

3 Rounds

10 Pause Squats

10 Spider Lunges

10 Alt Dead Bugs

10 Alt Samson Lunges

Met Con#1

3 Rounds for time (9 Min cap)

21 Thrusters

30 Step Ups

Score by time

Rest until 12:00 Mark (Cap+3:00).

Met Con #2

As far as Possible in 6 Minutes

3 Thrusters

15 Sit Ups

6 Thrusters

15 Sit Ups

9 Thrusters

15 Sit Ups

12 Thrusters

15 Sit Ups

15 Thrusters

15 Sit Ups

18 Thrusters

15 Sit Ups

Etc

Mobility

1 Min Single Leg Flexion/side

1 Min Bretzel Stretch/side