MONDAY July 15,2019


Warm Up

3 Rounds

10/7 cal Row

100 m Run

15 DU /30 SU


2 Rounds

5 Wallfacing squats slow

5 inchworm push ups

1 Rounds of Cindy

10x Russian baby maker

1:00 thoracic opener

1:00 front rack stretch





15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.





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