Saturday, 1/15

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Pause Squats
6 Alt Samson Lunges

Strength

Thrusters (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 12-9-6-3

Met Con

Prep (4 minutes)
6 DB Front Squats+:30 bike
6 Alt DB Thrusters+:30 bike

In teams of 3:
Bike Max Cals in 15 Minutes
Switch partners at will- but each person must do a set of 10 Alt DB Thrusters* before getting on the bike each round