Labor Day, 9/7

Warm Up

3 Rounds

20 Mountain Climbers 

10 Spider Lunge w/Reach 

5 Inchworms to Plank

10 Jump Squats 

then Run 400m (once)

Prep:

10 Front Squats + 10 Strict Press w/empty bar 

5 Front Squats + 5 Push Press + 5 Thrusters w/warm up weight 

then

Met Con

2 sets of

5 Thrusters (workout weight)

5 Burpees to 6” Target 

For Time: (35 min Cap) 

Run 400m

21 Thrusters w/95:63

21 Burpees to 6” Target

Run 400m

18 Thrusters 

18 Burpees to 6” Target

Run 400m

15 Thrusters 

15 Burpees to 6” Target

Run 400m

12 Thrusters 

12 Burpees to 6” Target 

Run 400m 

Scale Run to 200m if unable to get it done in 2:15-30 a lap or 500m/400m Row or 20/15 cals Bike