Light Thrusters

Part A:

9-7-5 of

thrusters at 155/105/95/65

BJ 28"/24"/24"/20"

rest 5 minutes

Part B:

36-28-20

Push ups and KBS 1.5/1

 

Additional open prep:

18-14-10

rowing for calories and burpees over the rower

 

Strength Program:

 

Squat : 4X3 @80%

            4X5 @72.5%

Bench: 8X4@ 80% 

DL : 3X1 @ 90%

        2X5 @ 70%

Accessory :  Weighted pull ups 5 X8 (weight should be good for 8-10 rep range)

                     Plank Hold 2 X 90 seconds