Wednesday, 8/26

Warm Up

3 Rounds
20 Jumping Jacks 
5 Planks to Squat 
10 Alt Spider Lunge w/Reach
5 Squats to Boot Strap 

Prep:
1×50 Single Unders+10 DB Front Squats +10 DB Push Press (warm up weight)
1×25 Double Unders +10 DB Thrusters (warm up weight)
1×25 Double Unders+5 DB Thrusters (workout weight)

Met Con

For Time (18 Minute Cap) 
10-20-30-40-50-40-30-20-10 Double Unders 
Perform 9 DB Thrusters after Every Set (50/40/30, 35/25/20)

Scale DU 
Reps (5-10-15 etc…)
Or to 2 x the amount for single unders 

Weight should allow for all thrusters unbroken – never taking more than 2 sets 

Core Work

2 Sets Of 
60 Sec Front Plank
30 Sec Rest
60 Sec Side Plank 
30 Sec Rest
60 Sec Other Side Plank
30 Sec Rest 
60 Sec Arch Hold
rest 1 minute