
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 (Deload)
Conditioning–
4 Rounds
400m Run
20 Thruster (45#/35#)
10 T2B
*5 Burpee penalty when bar is put down or hands come off bar
18 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 (Deload)
Conditioning–
4 Rounds
400m Run
20 Thruster (45#/35#)
10 T2B
*5 Burpee penalty when bar is put down or hands come off bar
18 min cap