A) Warm up:In 10 minutes or less; 3 rounds
10 alternating walking lunges with a twist
10 squats
10 pull ups
10 push ups
10 sit ups
10 superman’s
30 second/side Samson stretch
B) Take 10 minutes to build to your 7 rep max squat
C) Open Workout 12.5
Complete as many rounds and reps as possible in 7 minutes:
100/65 lbs Thruster x 3
3 Chest to bar Pull ups
100/65 lbs Thruster x 6
6 Chest to bar pull ups
100/65 lbs Thruster x 9
9 Chest to bar pull ups
100/65 lbs Thruster x 12
12 Chest to bar pull ups
100/65 lbs Thruster x 15
15 Chest to bar Pull ups
And continue through reps of 18, 21, 24, and 27, etc…Until you hit 7 minutes.
