"ONLY FRANS"
- WARM UP
- WOD
-
Post-WOD
- 0:20 Alternating Reverse Lunges
- 0:20 Alternating Quad Stretch
- 0:20 Alternating Side Lunge
- 0:20 Air Squats
- 0:20 Active Samson
- 0:20 Active Spiderman
- 0:20 Glute Bridges
- 0:20 Push Up to Downdog
- 0:20 High Plank Shoulder Taps
- 0:20 Frog Hops
- 0:20 Slow Burpees
- 0:20 Fast Burpees
For Time:
15-12-9:
- Thrusters (43/29)
- Pull Ups
[Rest 2 Minutes]
12-9-6: - Thrusters (52/38)
- 3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3: - Thrusters (61/43)
- Burpee Pull Ups
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch
- 1:00 Lying Chest Opener
ACCESSORY
Back Squat:
- 5 Reps @ 40% 1RM
- 5 Reps @ 50% 1RM
- 5 Reps @ 60% 1RM