Thursday – 11/30/17

Warm-Up
1x through (10 min)
Lacrosse ball trap line smash
Forearm Smash
Banded Front Rack Stretch
Banded Ankle Pulse
+
2 sets (8 min)
Serrano Wall Squats (5 segments w/ 3sec pause at each) x 3 reps
2-3 Wall Walks
Half Kneeling Banded Pallof Press x 5 slow reps/side
2 Man-makers
*Man-Maker= Push-up + Row left + Push-up + Row right + Squat Clean + Press
+
Warm-Up movements below (5min)
*Clock will start at exactly 30min after class time whether you are ready or not

Workout
*30min Cap for both options below*
Choose an option below:

A1. For time:
50 Barbell Thrusters (45/35lb)
40 Kettlebell Swings (53/35lb)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

-OR-

A2. For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters (light)
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups