231207

Good evening Root Down…

I hope you all received the email regarding the new changes happening this upcoming next few weeks.

231207

Warmup

- 10 PVC Front Squats

- 10 PVC Shoulder Presses

- 10 PVC Overhead Squats

- 10 Empty Bar Thrusters

Strength

Thruster (From Rack)

1-1-1-1-1*

*Work to 105% 1RM FOR Thruster

MetCon

For Reps

- 1:00 Thruster (75/55)

Rest :30

- 1:00 Cal Row

Rest :30

- 1:00 Rope Climb/Ground 2 Stand

Rest :30

X4

Score will be heaviest thruster and accumulated reps in MetCon. See you tomorrow! DOWORK!

Mobility

- Banded Bully (Band to Shoulder)

- Couch Stretch

- Lower Back Rollout

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