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) 15:00 to find Tough 1 rep Back Squat
2) Complete 10 Rounds AFAP of:

  • 10 Wall Balls (20/14)
  • 5 Box Jumps (24/20)