10.29.2018

Warm Up

12:00 running clock
200m jog
10 single arm db thrusters (left)
10 single arm db thrusters (right)
10 alternating reverse Samson lunge (reaching overhead)
30sec dead hang or handstand hold

Strength

[15:00]

Thruster (from rack); 12-6-4-2-2-2-2-2 (building, AHAP)

Conditioning

“17.5”
10 rounds:
9 thrusters (95/65)
35 double unders

Scaled:
10 rounds:
9 thrusters (65/45)
35 single unders

Masters 55+:
10 rounds:
9 thrusters (65/45)
35 double unders

Recovery

4:00/ea (2/2)

Couch stretch
Deltoid smash