Today the goal is to touch a new PR on the back squat! Then we hit a traditional couplet of thrusters and toes to bar that descend in reps as we go. The load for the thrusters should be something that you can do for an unbroken set of 15 so that you know you can keep moving relatively constantly through the couplet.
200m Run
1:00 Bike or Row
2 rounds
___________
10 Lateral Lunge (5 each side)
10 Kipping Swing
10 Spider-Man Stretch (5 each)
10 Arm Circles forward + backward (large)
3 rounds
__________
3 Air Squat
3 Drop Squat
3 Squat Jump
2 sets
Every 3:00 x 5 Execute 1 set, ascending in load to a potential 1rm!
5-4-3-2-1
RXConditioning:
10-1
Thruster (95/65lb.)
Toes to bar
For time.
Flow: 10 thruster, 10 toes to bar, 9 thruster, 9 T2B…..
Intermediate:
10-1
Thruster (65/45lb.)
Hanging leg raise (kip)
For time.
Baseline:
10-1
Thruster (35/20lb.)
V – Up
For time.
2:00 pigeon each side
1:00 couch stretch each side
