WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Thrusters – Kipping – Chest To Bar

In a 10 minute clock
Build to a heavy triple of Thrusters

4 Sets
2 Thrusters
4 Chest To Bar

CONDITIONING
“CHEATING DOESN’T PAY”

For Time
10-8-6-4-2
Thrusters #60/43
20-16-12-8-4
Chest To Bar