"A Proper Thruster"

Warm Up (EMOM For 6 Min):

40 sec on/20 sec off:

  • Row
  • Bike
  • Walking Downward Dog
    * Stay at each move for 2 min before switching *

Met-Con (21/15/9):

  • SDLHP (95/65/45)
  • Wall Balls (20/14)

Rest 3 Min. Then...

Skill (NFT):

Thruster Set Up

Strength (3 Rounds):

  • 15 Unbroken Thrusters (95/65/45)
  • Pull Ups OR Lat Pull Downs (10/7)

Extra Credit (3 Reps):

  • Rope Climbs
    * 2x scaled versions *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Rotator Cuff w/ Lacrosse Ball
  • Bilateral Shoulder Flexion
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll