Date: Thursday, August 8
Warm-Up & Mobility: coaches choice
4/4 Weighted Split Squats 30X1
Immediately followed by
Super Set: none
Conditioning: ‘You See Me Now”
20 Hurdle Burpees H-Burpees to a box
40 Barbell Thrusters 45/25 (DBs 15/25)
*Minutes 10-14 back to the rower for 9/12 Calories EMOM
Guide: 7-10 min for the first portion. Done or not on min 10, begin row EMOM
Coaching Notes: strength; 30X1 means, 3 seconds going down, 1 second coming up. Start with a db in a goblet position. Once you feel more comfortable, add weight by going to 2 DBs, holding them to the side. Go down as far as you can, maintaining good form.
Conditioning; leave some energy in you for the first portion of the workout. Looking for a strong finish and maybe even going unbroken on all the thrusters at the end.
Cash Out: 3x 200M Run + 12 rkbs
HPT: 100 Banded Curl