GENERAL WARMUP
3 Rounds:
1 min Butt kicks
30s Push-up to pike
30s High knees

MOBILITY
60s/60s Couch stretch

SPECIFIC WARMUP
With a broomstick:
10 Good mornings
10 Back squats
10 Elbow rotations
10 Thrusters

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METCON – FULL EQUIPMENT
For time:
21-15-12-9-6
Thrusters @ 135/95
15/12 Cal row
— right into —
2KM Run

METCON – PARTIAL EQUIPMENT
For time:
21-15-12-9-6
DB Thrusters @ 2 X 50/35
15/12 Cal row/bike OR 1000m Road bike
— right into —
2KM Run

METCON – @ HOME
EMOM for 8 min:
Odd: 21 Odd object thrusters
Even: 21 Bent overt chair/couch rows
— 2 min rest —
At 10:00
500 in-and-outs, in place
– https://www.youtube.com/watch?v=hrmzZs_clQ8

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