Monday 10/26/15


Warm-Up
2 Sets:
200m Run
20s Hollow Hold+20s Side Plank per side
10 Goblet Squats

A. Every 3 minutes for 15 minutes:
5 Thrusters (climb in weight this should end up as a 5RM thruster) A jerk or re-bend of the knee after the squat is not permitted

B. 10 Minute EMOM:
Even: 20/15 cal Row
odd: 5 Thrusters at 75% of above 5rm

C. 3×10 Strict Pull-ups and 10 Bent Over-Rows

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