Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 ring rows
10 med ball sit-ups
Mobility
Full PVC mobility session
WOD
“Thruster, barely knew her!”
5 min AMRAP
15 cals on AB
21 deadlifts (115/75#)(95/65#)
Rest 5:00
5 min AMRAP
10 cals on AB
15 hang power cleans
Rest 5:00
5 min AMRAP
5 cals on AB
9 thrusters
Accessory work
Body building session
3-4 rounds
10 bicep curls
10 OH tricep ext
15 banded pull-aparts
10 GHD back ext.
15 GHD sit-ups
