Warm Up
3′ Rope Jump; then 2 Rounds of:
20 mt Bear Crawl
20 Sit Ups
10 Back Extensions
10 Air Squats
10 DB/Bar Shoulder Presses
Mobility & Skills
Thrusters – Pull Ups
“RUN BEHIND FRAN”
For Time
21 Thrusters #43/30
21 Pull-Ups
400 mt Run
15 Thrusters #43/30
15 Pull-Ups
400 mt Run
9 Thrusters #43/30
9 Pull-Ups
400 mt Run