Warm-up:

Strength:

4 sets    

1a) Bench Press x 4-4-3-3

1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps

Conditioning:

No Rx today. But, the 10 thrusters should be unbroken straight into the 50ft walk. Then, you can pause to switch arms and go unbroken with the other side as well. Goal should be 2:30 or less per set. If you are drifting close to 3min or past 3min then adjust the meters first, then the weight/reps second.

Every 4min x 20min (5 sets)

200/150m Row

10 Single Arm Kettlebell Thrusters R

50ft Single Arm Overhead Kettlebell Carry R

10 Single Arm Kettlebell Thrusters L

50ft Single Arm Overhead Kettlebell Carry L