Equipment: Bench, Mat, Medium DB, Heavy DB
Thrusters Timed x 5 Rounds = 5 min (Medium DB)
- 60 Work : 30 Rest
- 50 Work : 25 Rest
- 40 Work : 20 Rest
- 30 Work : 15 Rest
- 20 Work
*Choose weights as not to exceed 12-15 reps
EMOM = 12 min (alternate between the 3 exercises)
- High Knees x 20 total
- Front Lunges ROT (Heavy DB)
- Deadlifts ROT (Heavy DB)
- Clean & Press ROT (Heavy DB)
Timed 30:15 x 3 Rounds = 4.5 min
- Jump Squats (touch floor)
- Speed Shoulder Taps
Recovery: Foam Roll
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