THE MOBILITY
THE WARM-UP
The coach will lead you through this warm-up to get you ready for the strength
Round 1: Air Thrusters (no pvc)
Round 2: PVC Thrusters
Round 3: Barbell Thrusters
THE STRENGTH
For 6-7 Rounds on a 3:00 Loop
- These should be significantly heavier than the weight you will use for the met-con
- Bar must move up in one fluid motion (no jerking the thruster)
Chest to Bar Build
Strapless Row
THE MET-CON
15 min As Many Thrusters As Possible in 15:00 on a 1:30 Loop
Alternate each Round between C2B or Scaled Option and Calorie Row
With time remaining as many thrusters as possible
THE FINISHER
Build to a heavy Front Squat
Max unbroken Toes To Bar
