FRANCINE

WARM UP 

  • 0:30 Slow Air Squats
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:15 Pull Up Bar Dead Hang
  • 0:15 Scap Retractions

 

MOBILITY

  • 1:00 Pole/Rig/Rack Assisted Squat Hold

Part 1: 5x3 Heavy-ish Thruster

*choose a weight heavier than your “FRANCINE” weight

 

*Score = Lightest Barbell Weight

 

Part 2: "FRANCINE"

  • 10 Rounds For Time:
  • 3 Thrusters (61/43)
  • 3 Bar Muscle-ups

COOLDOWN 

MOBILITY

  • 1:00 Foam Roll Lats
  • 1:00 Foam Roll Quads