5-10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

2rds
10x 2KB Front Squats (KB’s in rack position)

45 sec – 1 min rest in between set

10x 2KB Press (Strict to push press)

45 sec – 1 min rest in between set

Then:

Work up to heavy thruster or 80% or 1 rm

5×3-5

1 min rest in between sets

Then:

3 rds

10x @70-75% of 1 rm thruster
1x10m prowler push (high bar/low bar) @body weight
20x T2B or knees to elbow

1 min rest in between rounds

Rest

airdyne or row or skierg
4 rds
20 sec hard pace / 40 sec easy pace

Then:

Stretch/Foam Roll

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