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
1) Back Squat: 3 x 3 (moderate weight NOT a 3rm) @ 32X1 tempo
2) Front Squat: 3 x 3 (moderate weight NOT a 3rm) @ 32X1 tempo
3) 8:00 to build to a moderate 3 rep Overhead Squat @ 32X1 tempo
4) Complete AFAP 15, 12, 9 of:
- Thruster (115/75)
- Chest 2 Bar Pull-Ups
