Posted: November 4, 2016 in Uncategorized

Warm up 

  • 10 BW squat 
  • 100 m run 
  •    4 rounds 

Strength

  • Thruster x 3 
  • EMOM 10 min build up 

Conditioning 

  • 1600 m run 
  • 40 thrusters 
  • 1200 m run 
  • 30 thrusters
  • 800 m run 
  • 20 thrusters
  • 400 m run 
  • 10 thrusters 

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