01.01.19

Warmup

6 Min AMRAP
8 Overhand and 8 Reverse Hand PVC Pulses
8 KB Windmills per side
KB Halos – 5 rotations per direction
8 Thrusters with unloaded bar
8 Reverse Hand Push-ups

Mobility

Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders
10 mini band Lateral Toe Taps/Side
10 mini band Reverse Toe Taps/Side
10 mini band Fire Hydrants Per Side
15 mini band Scapular Activation Presses
10 mini band External Rotations with palms up and 10 with palms down –
5 mini band Shoulder Oscillation raises with palms facing in and 5 with palms facing out.

Skill

Review the Key points of Thruster

Specific Warmup

EMOM x 18
A – 4 Thrusters P-95/65, L – 75/55, F – 55/45
B – 5 Pull-ups (or Jumping Pull-ups)
C – 20 Double Unders (or 40 Single Unders) + 4 Burpees

Metcon

Under a 10 min Cap.
“Fran”
21-15-9
Thrusters
Pull Ups
P – 95/65
L – 75/55
F – 55/45, Jumping Pull Ups

Cashout

Tabata 20 sec on 10 sec off for 4 rounds
Commandos
Side Plank L
Side Plank R
Dead Animal Crunch with plate, DB or KB