Warm-up:
5 minute AD, Row, or Run
then...
5 Air squats
5 Push-ups
3-5 Strict Pull-ups
5 WBS
5 Kipping Pull-ups
5 Thrusters w BB AFAP
5 Kipping pull-ups
5 Thrusters @ Fran weight AFAP
Conditioning:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
6 minute time cap.
Recovery:
3-5 rounds:
A) 90/90 SASL
B) Lateral plank with respirationX5 breaths each side
C) 20x alternating superman (R+L=2)
