Saturday, 8/22

Warm Up

3 Rounds
8 Prone PVC Dislocates
8 Jump Squat
8 Alt T Push Up
8 Squat To Boot Strap

Prep:
1×5 Front Squats+5 Strict Press* (bar only)+5 Crab Walk in place**+ 10 Russian KB Swings
1×5 Thrusters (light)+ 5 American KB Swings+5 Dips (or scaled option)
2×5 Thrusters (moderate/working weight)

Met Con

AMRAP 20 Minutes
9 Strict Ring Dips
11 KB Swings
9 Thrusters (115/95/75, 78/63/53)
11 KB Swings

Scale Dips to Bar, Box or Paralletes
Thruster weight should be something that can completed in 1-2 sets, shouldn’t take more than 2 sets for the workout

Core Work

Tabata Side Planks
All 8 rounds on left side
Rest 1 min
Repeat on right side