GENERAL PHYSICAL PREPARATION
WARM UP
Row 21 Calories
X Band 10 Steps each direction
10 Lateral Squats
5 Right Leg Glute Bridge (1 ct at top)
5 Left Leg Glute Bridge
X Band 10 Steps each direction
10 Lateral Squats
5 Right Leg Glute Bridge (1 ct at top)
5 Left Leg Glute Bridge
STRENGTH/SKILL
Thruster (1RM)
* from the rack
* rest 2 minutes between heavy attempts
* rest 2 minutes between heavy attempts
METABOLIC CONDITIONING
Jackie (Time)
Row 1000 meters
50 Thrusters (45/35)
30 Pull-ups
* 10 minute cap