Warm up
1 minute row-Easy
1/4 mile run-Easy
1 minute row-Fast
1/4 mile run-Fast
Then
Prep for thrusters
Work up to as close to RX as possible
The Grinder
Igougo Ascending ladder for 30 minutes
5/5 10/10 15/15 20/20 etc
barbell thrusters 95/65
Cal row
*1/4 mile run together after each round
Strength
Push press-Heavy 4
Then
3 rounds
2 push presses
10 rear delt flys
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