Warm-Up | Performance
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
Then…
Fran sandwich 12:10
Back rack 65lbs. Hard not to pause last few reps
From another date Followed by… 30 seconds Assault Bike 3 Pull-Ups (or Burpees if you are saving your pull-ups) 20 seconds Assault Bike 3 Pull-Ups 10 seconds Assault Bike 3 Pull-Ups *Sub burpees for pull-ups if you are saving yours for the workout. Then… A. “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run B. Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom,… Read more »
And theeeennnnn?*
Drive thru machine from Dude where’s my car?
“No more ‘and then’!”