MAYFLY PRO TRACK Workout
A,
Seated Good Morning 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
B,
For time:
21 Thrusters, 43/30kg
63 Double Unders
15 Thrusters,
45 Double Unders
9 Thrusters,
27 Double Unders
6 Thrusters,
18 Double Unders
Goal: Sub 7 min
C,
3 rounds for quality of:
10 Scap Pull-ups
10 Scap Push-ups
10 GHD Plate Muscle Snatches, pick load
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