Workout of the Day

Warm Up

Row 400m
10 Scorpions front and back
10 Lunge w/ elbow drop and reach
10 Scap Pull ups
50' Walk on Toes
50' Walk on Heels
With an empty bar:
10 Good mornings
8 Kang Squats
8 Strict Press
6 Front Squats
6 Push Press
4 Thrusters
- Then, Pull up Progression


For Time:
1000m Row
then, Fran:
21-15-9 of
Thrusters 95/65
Pull Ups
Run 800m