Warmup: 2 min airbike, then- movement prep with Coach

1) “Death by Thruster”- complete 1 Thruster the first minute, 2 thrusters the second, 3 thrusters the third, etc. until you fail to complete the alloted number of thrusters in the corresponding minute. ┬áMen- 115/Women-85

2) 50 Strict Pullups for time (7 min cap)


-2 min foam roll lats/t-spine

-2 min barbell trap smash