Monday, 30 Oct 17

1. Warm Up - 12 Minutes

1a. Mobility - 8 Minutes

2. Tech/Skill - 10 Minutes

3. Strength/Weightlifting - 15 Minutes

Building to Heavy 5 Thrusters

4. Metcon - AMRAP x 7

"Hopped Up"

3 Thrusters 95/65

3 Lateral Burpees over Bar

6 Thrusters

6 Lateral Burpees over Bar

9 Thrusters

9 Lateral Burpees over Bar

etc....

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