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9/11/2020

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Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 15 Pause calf raises
  • 10 Cossacks + 10 Pause goblet squats
  • Tricep openers

Strength:

  • Front Squat from the floor 3×5
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner or Solo options:

For time:

  • 400m Run or 500/400m Row
  • 21 Thrusters
  • 400m Run or 500/400m Row
  • 15 Thrusters
  • 400m Run or 500/400m Row
  • 9 Thrusters

If partner style, split the run/row, but not the thrusters