The Mobility
The Warm-Up
For 8:00 work through the following movements
The Strength
On a 2:45 loop
Active Rest = Strapless row/thruster build
The Met-Con
As Many Calories and Thrusters As Possible in 17:00
4 Rounds of:
:40 Max Thrusters
:20 Transition
:40 Max Cal Row
:20 Transition
After 4 Rounds, REST 1:00 then repeat another 4 Rounds
Flush
:60 Rest
2:00 Air Thruster/CWC/Lunge Reach
3:00 Assault, Echo, Row
The Finisher
