Fri Jul 1 "Smoke Alarm" - Stat Holiday Hours

Workout of the day

1) Build to heavy set of 20 unbroken thrusters

Move
Every 2 Mins x 15 Rounds:
15/12 Calorie Row
3-7 DB Thrusters
3-7 Ring Rows (Or Pull-ups)
3-7 Burpees
Rest remainder of 2 mins

2) “Smoke Alarm”
Every 2 Mins x 15 Rounds:
15/12 Calorie Row
AMRAP: “Bergeron Beep Test”

“Bergeron Beep Test”:
7 Thrusters @ 75/55
7 Pull-ups
7 Burpees

Stimulus

1) Do 5 thrusters at a time, building in weight, then go for 20 unbroken at the heaviest weight possible. Option to go from floor or rack, or to use dumbbells

2) Row should be completed in under 1 minute, one round of the beep test should be completed unbroken each time, carry on where you left off in the previous round