7/12/18

7/12/18

Warm Up:
4x100m Sprint

Practice Push Press and Front Squat with PVC pipe

Foam Roll IT Bands and Quads

Shoulder Dislocates

Metcon (Weight)
5 sets
2 Thrusters

Add weight each set.
Record final weight.

Metcon (No Measure)
Fran Prep:

2 Rounds at speed
5 Thrusters (working weight for Fran)
5 Pull Ups (or scaling option)

Rest 90 sec after each round.

Rest 3 minutes

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down:
Walking Lunges
Slow Row

2018-07-12