PERFORMANCE
For Time;
21-15-9
Thrusters; 95/65
pullups (RX+ C2B)
run 400m
9-15-21
Back Squat (RX+ OHS)
T2B
Complete @80%, not all out, but should be slightly more aggressive than ‘conversational’
3 minute Ski/Bike/Row
3 minute Ski/Bike/Row
3 minute Ski/Bike/Row
FITNESS
For Time;
21-15-9
Dumbell Thrusters
pullups
run 400m
9-15-21
Goblet Squat
abmat situp
Complete @80%, not all out, but should be slightly more aggressive than ‘conversational’
3 minute Ski/Bike/Row
3 minute Ski/Bike/Row
3 minute Ski/Bike/Row
STRETCH/COOLDOWN
Puppy Dog x1min
Dragon x:30sec/side
Half Saddle x:30sec/side