WARM UP

(13-15 min)

500M Row – Easy

+

3 Rounds:
1L Turf body weight lunges
1L Turf bear crawl
1L Turf crab walk

+

100 Singles

MOBILITY

:90 Childs pose
:60/60 banded front rack stretch

PART I.

(est. 15 min)

“Death By DB Thrusters”

M1 – 1 DB thruster
M2 – 2 DB thrusters
M3 – 3 DB thrusters
M4 – 4 DB thrusters……..
**add 1 thruster to each minute until can no longer complete

*Rest 3 minutes between part I/II

PART II.

(time dependent)

Max Round with Time Left

500M row
10 HR pushups
100 singles
5/5 side lunges