"BOOM BOOM POW"
- WARM UP
- WOD
-
Post-WOD
- 1:00 Bike OR Ergo
- 0:30 Active Spiderman
- 0:30 Downdog
- 0:30 Alternating Side Lunge
- 0:30 Active Samson
- 0:30 Pole/Rig/Rack Assisted Squat Hold
- 0:30 Alternating Quad Stretch
- 1:00 Bike OR Ergo
PART 1: BARBELL THRUSTER
On the 2:00 for 5 sets. . .
10-8-6-4-2:
- Barbell Thrusters
*Score = Heaviest Load
PART 2: "BOOM BOOM POW"
For Time:
- 30 Dumbbell Thrusters (22.5/15)'s
- 22.5/15 Calorie Echo Bike
- 150 Double Unders
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (each side)
ACCESSORY
Strict Press:
- 1 Set of 5 @ 50% 1RM
- 1 Set of 3 @ 60% 1RM
- 1 Set of 2 @ 70% 1RM
- 1 Set of 1 @ 75% 1RM
- 1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]