Wednesday, 9/8

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Pause Squats

Prep (10 Minutes)

1:00 Row (easy)

1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)+ 5 Burpees

1:00 Row (moderate)

2×5 Thrusters (light/working)+3 Bar Facing Burpees

1:00 Row (hard)

1×3 Bar Facing Burpees+3 Thrusters

1:00 Row (hard)

Met Con

Baseline Conditioning Test (Row/Thrusters/Burpees)

For Time (16 Min Cap)

Row 1500/1200

2-4-6-8-10-12 Bar Facing Burpees

12-10-8-6-4-2 Thrusters (95/65)