Movement Prep:

  • 2 Min Banded Hip Distraction
  • 2 Min T-Spine Work - Roller or Peanut

Warm-up:

2 Rounds of

  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 200m Run
  • 10 Wall-balls
  • 10 Russian Lunges
  • 200m Row

Strength:

Every 90 Seconds

  • 1-1-1-1-1-1-1 Thruster

Conditioning:

"Fran"

21-15-9

  • Thrusters (95/65) 
  • Pull-ups

Scaled:

  • DB Thrusters and Ring Rows or Jumping Pull-ups