Recommended Warm Up (10 Minutes):

5 x 300m Bike  (1:1 with a partner for 5x each)

1:00 Couch Stretch Each Side


For Time:


Thrusters (95/65#)


Push Ups


Time Cap = 15 Minutes


*Each set of the thrusters should be unbroken.  The focus here today is the push ups.  These were very challenging.  Really stress doing “perfect push ups”, meaning full range of motion and good elbow and torso position.  NO WORMING!  Invert yourself by doing push ups with your hands on a box or bench. This stresses maintaining a better midline position and you can still work on staying hollow.


Back Squat (25 Minutes)



*Work up to a heavy double for the day.  Then, drop weight to about 90% of what you hit for a double and complete 2 tough sets of 4!  On the last set, if you can do 5 or 6 reps, do it!

Skill Work