Conditioning:

10 Alternating front rack barbell lunges (135/93)

3 Thrusters (135/93)*

10 rounds for time**

*athlete uses one barbell, same weight for each movement

**20 min cap

 

Accessory Work:

10 V-ups

15 Tuck-crunches

30 sec hallow hold

30 sec arch hold (Superman hold)

5 rounds for quality (15 min cap)