5.31.2019

Warm up:

2 Rounds:
400m run
10 Pause goblet squats
10 Alternating Cossack squats
10 Banded single arm shoulder press left
10 Banded single arm shoulder press left
15 Kip swings

Strength:

[15:00]
Barbell Shoulder press;
10-5-4-3-2-1-1..

Conditioning:

By Coach John
“Friendship Fran”
21-15-9
Thrusters (95/65)
Pull ups

Partner A will do 21 Thrusters while partner
B Rows for Calories. When partner A
completes their Thrusters, partner B will do
21 Thrusters, while partner A rows. When
Partner B completes their Thrusters, Partner
A will do 21 pull ups, while partner B rows.

Calories on the row: every calorie rowed will
1sec of time off of the final score of the
workout. For example, If partners complete
their workout in 15:00 and together row 120
cals, their score will be 13:00.

Recovery:

4:00 (2:00 L/R)
Banded bully
Couch stretch