General Warm-Up
Two rounds of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings
and then…
Two rounds with a light Kettlebell:
10 Tempo Gobet Squats
(:05 Hold At Bottom Of Each Squat)
A.
Three sets of:
Goblet Squat x 10-12 reps (heavier than last week)
Rest 45 seconds
Turkish Get-Up x 4 reps per side
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
“Strict Fran”
21-15-9
Thrusters (95/65 lbs)
10-9-8
Strict Pull-Ups
Goal: 4-8 minutes
Cap – 10 minutes