Warm-up
3 sets
10 Air Squats
10 Pike Shoulder Taps (5 each arm)
10 Beat Swings
5 Burpees AFAP
then…
3 sets at an increasing pace
3 Thrusters (build in weight through sets)
3 Ring Rows/Pull-ups/C2B
Metcon
Friendly Fran (Time)
3RFT
21 Thrusters (115/85 lbs)
21 Chest-to-Bar Pull-Ups
Accessories
3 sets
10-20 DB Hammer Curls
20-30 Banded Tricep Pushdown
Dumbbell Hammer Curl (3×10-20)
