
Tuesday, 9/7
September 6, 2021
Thursday, 9/9
September 8, 2021Warm 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)