Warm-up
30 Cals
Then..
3 Rounds
SA OH carry down and Back
15 Banded lateral walk e/s
15 Banded Monster walk fwd/bk – video
20 Banded Air squats
Then..,
Thruster :
Every 4min. x 5 Rounds:
500m/400m Row/Ski or 400m Run
5 Thrusters (build)
*Build in weight to the heaviest #’s you can hit. Start at something pretty solid 135/95. Try and keep your rowing at good pace 1:45-1:50/2:00-2:10.
Then..,
2 Rounds For Time:
50 American KB Swings 70/53
25 Pull-Ups/Banded/Ring rows
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