July 15 "Fast Break"

Move

2) 10 Rounds For Time (30 Min Cap)

10 Cal Row
8 Thrusters
Rest 1 Minute

Train

1) Warm Up: 3 x 8 Lunges

2) Fast Break

10 Rounds For Time (30 Min Cap)
15/12 Cal Row
12 Thrusters (75/55)
*Rest 1 Minute Between Rounds

Stimulus

1) You will start with some deep lunges. Add weight with a barbell if you want or use these to stretch out and warm up for a large workout.

2) THis is a longer workout with rest after each round. Choose a light barbell weight that allows you to complete the thrusters unbroken throughout. Rounds are designed to take 2:00 or less to complete. You have that break so push hard in the work round and earn that rest. Ensure to utilize the leg power during the thruster to give your shoulders a break.

Extra Credit

Row Intervals: Rest 1 Minute After Each Interval
5:00 Row
4:00 Row
3:00 Row
4:00 Row
5:00 Row