"FRAN"

HIP MOBILITY

  • 0:20 Static Spiderman
  • 0:20 Runner Lunge
  • 0:20 Half Kneeling Hamstring Stretch
  • 0:20 Adductor Stretch
    [All on one leg then switch]

 

  • 1:00 Rig/Rack Assisted Squat
  • 5 Air Squats

 

  • 0:10 Pull Up Bar Dead Hang
  • 5 Arm Circles Backwards and Forwards

PART 1: THRUSTER
7-5-3:

  • Thrusters

    *Score = Heaviest Load

 

PART 2: "FRAN"
21-15-9:

  • Thrusters (43/29)
  • Pull-ups


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch
  • 1:00 Child’s Pose

 

ACCESSORY

3 Rounds for Quality

  • 12 Strict Ring Dips
  • 9 Weighted Sit Ups
  • 6 Strict Pull ups
  • 3 Wall Walks