Warm up–
2 Rounds
30 Jumping jacks
20 Air Squats
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5
Conditioning–
“Running Fran”
400m Run
21 Thrusters (95#/65#)
21 Pull ups
200m Run
15 Thrusters
15 Pull ups
200m Run
9 Thrusters
9 Pull ups
400m Run
* 15 min cap