Fundamentals:
1) Lecture: Thruster
2) Thruster: 5-5-5-5-5
- 90-120s rest between sets
3) 10:00 EMOM of:
- Thruster x 3
- Burpees x 5
4) 2 Rounds of:
- Plank x 30s
- Side Plank x 30s (each side)
- 60s Rest
Fitness:
1A) Push Press: 5 x 5 @ 12X1 Tempo
1B) 2-3 Wall Walks
2) 5 Rounds AFAP of:
- 30m Heavy Farmer Walk
- 10 Ring Dips
- 10 OH KB Swing (55/35)
- 10 Sit-Ups
- Accumulate 60s Plank
Athletes:
See Board