Monday

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Cuff Isolation 

15 Sit-Ups 

+

30 KBS 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) STOH Work 

Press = 4×3 

Push Press = 4×2 

Split Jerk = 4×1 

 

WOD

For Time – 14min cap 

30 Thrusters @ 95/65 

30 TTB 

60 WB @ 20/14

30 TTB 

30 Thrusters 

 

Cool Down 

1.) 5min row 

2.) 2min pike stretch + foam roll hamstrings and t-spine 

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