Thruster 1 RM

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of

• 10 box jumps
• 15 push jerks
• 20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

3 sets of
8/side DB/KB Bent over row
8/side DB/KB Strict Press

4 Rounds
5-5 Seated Single Arm Press with Rack Hold
5-5 Dual Suitcase Bulgarian Split Squat
Start light then increase if form allows

‘Yin-Yang’
10-9-8-7-6-5-4-3-2-1
Russian Swing
Goblet Squat
@16/24
Goal: Unbroken all the way each set without putting the Kb down from swing to squat.

Afterparty
Goblet Wall Sit Tabata @8/12
Optional : without KB

Tekniikkaa + työsarjat.

For time

100 cal row
100 cal ski
100 cal assault bike

Every 2 min do 7 burbees.

Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings 24/16 kg
Station 4 – row for calories
Station 5 – 10-15 box jumps (24″/20″)
Station 6 – rest

mobility

mobility

mobility