• Foam roller and lacrosse ball
  • bike
  • barbell and plates
There is plenty of rest between these movements, so go fast and heavy. You may consider scaling down or up.  The calories should take you a minute,  and the thrusters should be unbroken but, heavy enough that it is difficult for you.

  • 15 min foam roll mid-back, lats, glutes, hamstrings, quads, and calves. With lax ball get into any sticky spots
  • 5 perfect stretches on each side ( 10 total )

3 rounds with a PVC or empty bar and then increase weight each round
  • 5 calories on the bike 
  • 5 strict press 
  • 5 push press
  • 5 back squats 
  • 5 front squats
  • 5 thrusters
The find weight for

5 rounds
  • 10 calories on the bike
  • 10 thrusters 135/95


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