Thursday 03/12/26

Warm Up:

10 PVC pass-throughs

10 PVC front squats

10 glute bridges

20 sec dead hang

3 burpees

5 kipping swings

3 pull-ups

3 burpee pull-ups

Shuttle Run Prep

2 rounds:

2 × 25 ft shuttle runs (build speed each round)

With a barbell:

5 front squats (empty bar)

5 push presses

5 thrusters

Then build slightly:

3 thrusters (light weight)

2 thrusters (moderate)

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)