Equipment:
  • Foam roller and lacrosse ball
  • bike
  • barbell and plates
Notes:
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.

Warm-up:
 
  • 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

Comments

No comments

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.