THRUSTERS, CARDIO BLISS, and ISOMETRIC HOLDS
WARM-UP: (15 min)
Dynamic Warm-up and Stretch
Burgener Warm-up: CLEAN
135 lb High Hand Squat Clean - 10
SPEED: (10 min)
Thruster @ 55% 1RM Front Squat - 5x2
SKILL: (10 min)
Ring HSPU - 10
CONDITIONING: (20 min)
Complete for Time
Run 1.25 mi185 lb Front Rack Hold - 3 min
20" Later Box Jump Overs - 30
Ring Dips - 30
Ab Plank - 2 min
Note: Must complete specified times for isometric holds before moving to next exercise. You may take breaks as needed, but your total time under tension must be the specified time.
POST WOD: (10 min)
Cardio - 3 min
Stretch - 7 min
Thruster @ 150lbs x4,2,2,2,2
ReplyDeleteMet-Con 19 min 37 sec