Warm-Up
2-3 Minutes Move
16 Knee Pulls
16 Door Closers
3 Inch Worm Complex
15 Banded Goodmornings
12 Over Overhead Squats w/PVC
2 Band Woddles
Warm-Up on Back Squats
Strength/Skill
3 x 8 of:
Back Squats
Metcon
"Torture Tank"
1:30 ON - 1:30 OFF
1st Round 15 Thrusters
2nd Round 12 Thruster
3rd Round 9 Thrusters
for remainder of time advance torque tank sled
- Workout is perfomed on sidewalk, every sidewalk section = 1 rep
*Score total sidewalk blocks marked by cones
Thrusters @ 85/55
Accessory
3 Sets of:
6 Tempo RDLs (5 down and hold for 3 at bottom)
8-12 Landmine Twist