*Switching Every Movement
8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees
Rest 1 minutes
500m run together
Rest 1 minutes
8 rounds of
6 thrusters 135/95
3 RMU
6 Bar Hop Burpees
*Switching Every Movement
8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees
Rest 1 minutes
500m run together
Rest 1 minutes
8 rounds of
6 thrusters 135/95
3 RMU
6 Bar Hop Burpees
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks