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