August 22, 2016

A. Warm Up

Assault Bike 12/8 Cals 
Run 3 Laps 
Row 300m 
Then hip mobility sequence for about 3-5 minutes. Then: 

2-3 Rounds:
8 empty Bar thrusters
6 Tuck Jumps
8 Jumping Lunges (Each Leg) 

B. Back Squat (Find your 1 RM)

20 minutes to find 1 RM

C. Mini 15.5

15/12/9
Thrusters
Row Calories

RX 95/65
Scaled 75/55