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WARM-UP
1) Ring Muscle-Up Practice, 5 minutes
2) Barbell Warm-Up for Thrusters
3) Quad/Adductor/Calf Barbell Smash
4) Frog Stretch
STRENGTH: Thruster’s, 5 x 5 sets – AHAP
ACTIVE MOBILITY (60-90s per area)
WOD: Perform the following for time:
21-18-15-12-9-6-3 reps of…
- Weighted Step-Ups – Rack Style (45/30)
- KTE’s
COOL DOWN
1) 100m Walk
2) Core Work: KB Back Extension Rows, 12 reps x 3-4 sets
3) Foam Roll
4) V Stretch