GROUP WARM-UP
2 Rounds
5 Front squats - 5 Thrusters
5 Pull ups -> 5 Chest-to-bar pull-ups
:30 Air bike
LACTATE SPRINT TEST
For time:
21 Thrusters
18 Pull-ups
21/18 Calories air bike
6 minute time cap
Heats of 7
SANDBAG WORK
3 sets of:
3 Sandbag clean & squat
MIDLINE - ISOMETRIC HOLD & OBLIQUES
3 sets of:
:30 Plank
:20 Suitcase hold right & left
