Friday 8-31

Mobility: Calves/Hams/Hips/Chest

A: For Time

800 m run

25 Burpee

50 Push Up

25 Burpee

100 AMSU

25 Burpee

150 Air Squat

25 Burpee

800 m Run

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Standard

Thursday 8-30

Mobility: Hips/Lats

A: 10 min cap

5 Rounds of Strict Pull Up Cindy

5 Strict Pull Up

10 Push Up

15 Air Squat

Then…

3 Rounds

10 Thruster + 10 Push Jerk + 10 OHS + 10 Front Squat (Empty Bar)

B: 5-5-5-5-5

Back Squat @ 75-80%

C: “Air Force” For Time

20 Thruster 95/65

20 SDLHP 95/65

20 Push Jerk

20 OHS

20 Front Squat

*Perform 4 Burpee EMOM

Standard