200m Run/ 200m Row or Ski/ 400m Bike
15 Dumbbell Thrusters
:30 Wall Sit
General Warm Up
Movement Specific Warm Up
Thruster Warm Up
1:00 Alternating Spiderman
:30 Slow Squats
:30 Air Squats
:30 Air Front Squats
:30 Air Push Press
:30 Air Thrusters
5 Dumbbell Front Squat
5 Dumbbell Push Press
5 Dumbbell Thrusters
Decrease Rounds- 9/8/7 Rounds
Run/Row/Ski/Bike- 100m Run/Row/Ski or 200m Bike
Time Domain For Distance-:30 out and back/:20 out and back
Thrusters- Decrease weight of DB to go Unbroken or decrease reps to 12/10
Wall Sit- Decrease time :20/:15
Question of the Day-
Would you rather never use social media again or never watch another movie or TV Show?
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