Monday 06/29/26

Warm-Up :3 Rounds

• 250m Row

• 10 Air Squats

• 10 PVC Pass Throughs

• 10 Empty Bar Front Squats

• 5 Strict Press

  
  

Movement Prep 2 rounds:

• 5 Front Squats

• 5 Push Press

• 5 Thrusters (empty bar)

Strength

Thrusters

5 x 5

Goal:Build to a challenging set without jeopardizing form

Rest: 90 sec to 2 minutes

Accessory

3 Sets

A1. Front Rack Bulgarian Split Squat x 8/leg

A2. Single Arm DB Strict Press x 10/arm

A3. Hollow Hold x 30 seconds

Workout

12 Minute AMRAP

• 10 DB Squat Snatches

• 12 Lateral Bar Burpees

• 10 Box Jump Overs

• 16 Double Unders (32 Singles)