MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“SEEDY”
- For Time (with a Partner)
- 7 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 6 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 5 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 4 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 3 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 2 rounds of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 1 round of ‘Cindy’
- 2 rounds of ‘DT’ (70/50 kg)
- 1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
- 1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
- Time Cap: 40 minutes
