A) STRENGTH
1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00
– Beginner: Heavy set of 3 from the Rack.
2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds
B) CONDITIONING
Jim Beam
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees
L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Burpees)
9:00 Time Cap
“Rx+ Post “”Jim Beam”””
AMRAP 10:
Sledpull Powerwalk x 100ft @AHAP
Crossbody Carry x 100ft
C) EXTRA CREDIT
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.
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