"BB Thruster"

Topanga 1.jpg

Warm Up (NFT):

  • Foam Roll

Then...

1 Round (5 Reps Each Side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

EMOM for 9 Min:

  • Monster Walk w/ Band Around Shins (30 sec)
  • Band Pull Aparts (30 sec)
  • Downward Dog/Paleo Chair (30sec/30sec)

Then...

  • Hanging Med Ball Raises (3 x 5)
    * Hang from rack, grab ball between feet, lift knees to parallel *
    * Sub by laying on ground *

Skill (5-10 Min):

  • Barbell Thruster

Strength (5RM):

  • Barbell Thruster
    * In 6-8 sets, find a heavy 5 *
    * Sub DBs if needed *

Met-Con (30-20-10):

  • KB Swing (53/35)
  • DB Snatch (30/20)
  • Med Ball Sit-Up (20/14)
    * 50 Jump Rope between rounds *

Cash Out (NFT):

  • 100 Oblique Dips w/KB (50/50)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Cobra
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll