Train, Inspire, and educate.

Train, Inspire, and educate.

1. Warm Up

 

5’ of Jump rope

 

10’ Coaches Warm Up

 

2. Front Squat

5x5 with 2” pause at the bottom

 

superset with

double KB bent over rows with supinated grip

10-10-10-10-10

 

2. Conditioning (15’ Time Cap)

15-12-9-6-3 

Bar facing burpees

Unbroken thrusters 155/105

200m run after each set.

 

*Thrusters must be unbroken

 

3. Accessory work

5 rounds for time

20” L-sit

8 strict pull ups

rest 90”