Fri Jun 19

Train/Move
For Time (15 Min Cap):
15-12-9-6-3:
Thrusters @ 95/65
100’ Sandbag Carry @ 100/70

Rest 2 Min

3-6-9-12-15:
Wallballs @ 20/14
100’ Sandbag Carry @ 100/70

Warm-up
3 Min Bike
30s/side Lat Stretch on Rig
12 Side-to-side Kip Swing
10/10 Banded Pallof Press
8 Slow Overhead Squats

Strength/Skill
6 Back Squats @ 70%
Every 3 Min x 3 Sets

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Stimulus
Strength: Build to 70% of your 1RM and then do 3 sets of 6 reps

Train/Move: keep movements light and/or reduce volume as need to complete the work under 15 minutes. The sandbag carry is as a bear hug as opposed to resting on the shoulders. Option to do 10-8-6-4-2 reps