Conditioning
25 Thruster Buy In
10-9-8-7-6-5-4-3-2-1
Push Ups
Air Squats
Sit Ups
25 Thruster Buy Out
Notes
Todays workout begins with a 25 thruster buy in. You will then complete 10-to-1 push ups, air squats, and sit ups. Finally, the workout finishes with a 25 thruster buy out. Your score is the time to complete all of the reps, or the number of reps completed under the 10 minute time cap
The thrusters should be light. This is your chance to put to use the thruster capacity we have developed over the past few weeks. You should aim to complete the 25 reps in no more than 1-2 sets.
For the push ups, elevate your hands if you cannot complete at least 5 reps at a time unbroken throughout the workout.
The air squats and sit ups should be unbroken.
Cool Down & Pump Up
3 Rounds:
a1: Dumbbell Hammer Curls x 10 @ 21×1
a2: Banded Tricep Push Down x10 @ 21×1
3 Rounds:
b1: Banded Shoulder Stretch Series :30 each
b2: Banded Pull Apart x 10
Notes