Blog Search

12/7/2018

By: 0

Warm Up – 10 min: 

  • 10 PVC Pass Throughs + 30 sec Archer stretch/side
  • 5 x 1 arm Thruster + overhead carry/side
  • 20 Band Face Pulls + 20 Band Pull Aparts
  • 8 Eccentric Ankle Dorsiflexion/side

Strength: 

Front Squat 4×4 @40X1

Chest Supported Row 3×10

Conditioning: 

“Jackie”

For Time:

  • 1000 m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups

For this workout, you have the choice to go straight through as it’s written above, or you can finish your row and go back and forth between the thrusters and pull ups until you have accumulated 50 thrusters and 30 pull ups.

For example: Row 1000m then 5 rounds of 10 Thrusters and 6 Pull ups.