Warm-up
Banded side steps
Banded Squat
Iso pull
Iso Squat
2 rounds 30 sec each
Pick drill
Catch to extension
Thruster Prep
Front Squat
Push Press
Thruster
Metcon (Weight)
Every 3 min for 30 min
Row 300/250m
x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities
**Increase weight on thrusters each round.
***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.