Wednesday 12.11.19


2 sets:

30 Single Unders first set/ 20 DUs second set

20 Banded Pull Aparts

10 Wall Squats

5 World’s Greatest Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

5 Thrusters


Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

Take a few sets to warm up. All 4 sets should be at the same weight and unbroken. Choose a weight that would probably be around your 10 Rep Max.



60 Double Unders (Scale to tall singles)

30/21 Calorie Bike

10 Thrusters (155/105 Rx+) (135/95 Rx) (95/65 S)


• The heavy thrusters are a major focus in this workout, but you should choose a weight that you can do in 2-3 sets.

• Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)


1 min each:

Laying Front Rack Stretch

Wrist Stretch

Calves Foam Roll