"ONLY FRANS"

  • 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