"Thrust It"

Warm Up (NFT):

  • 400m Jog

Then...

3 Rounds (NFT):

  • 30 Jump Rope
  • 20 Plank Shoulder Taps
  • Hollow Body Hold (10 sec)

Strength (3 x 10):

  • Front Raise
  • Lateral Raise
  • Reverse Butterfly
  • Row (10/10)
    * Moves are done with DBs *

Met-Con (Complete):

  • 100 DB Thrusters (30/20)
    * Start with 3 Burpees *
    * EMOM perform 3 Burpees *

Cash Out (Complete):

  • 100 Scissor Kicks
    * Every time you break, hold a 20-second plank *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Front Fold
  • Triangle
  • Cobra
  • Foam Roll