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Rookie Work

Warm-up:
5 min AB
+
Mobility

Strength:
Every 2 min for 16 minutes
2 Thrusters (from the rack)

Conditioning:
8 min time cap
5 Front Squats
10 Shoulder to Overheads
15 Back Squats
20 Deadlifts
25 Box Jumps
20 Deadlifts
15 Back Squats
10 Shoulder to Overheads
5 Front Squats

Intermediate (95/65) Beginner (75/55)
Box (24/20), step ups allowed for scaled

February 16, 2017 | News | 0

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