A) 2 minute row or Air Dyne
1 minute roll out upper thoracic
1 minute Banded distraction on Rig
8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE¶ms=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)
1 minute Runners stretch (lunge position)/side
1 length of Banded Monster Walks
Scap activation
B) Every 90 seconds for 15 minutes:
-Front Squat x 5 @ 75%
-Bent Over Row x 8-10
C) 20 minute EMOM:
Minute 1: 19 Thrusters @ 65-lbs/45-lbs
1 Burpee
Minute 2: 18 Thrusters @ 65-lbs/45-lbs
2 Burpees
Minute 3: 17 Thrusters @ 65-lbs/45-lbs
3 Burpees
And so on….
Minute 19: 2 Thrusters @ 65-lbs/45-lbs
18 Burpees
Minute 20: 1 Thruster @ 65-lbs/45-lbs
19 Burpees
-100 m Row for every minute you cannot complete.
