Warm-up, (15 Min): 1/2 Tabata KB Swing , Air Squat, Push-up. Dynamic Stretch
Strength, (15 Min.): Weighted GHD Situps 15/15# 15/25# 10/35# (10/45#)2
WOD: BERGERON BEEP TEST
7 Thrusters
7 Pull-Ups / Scale with jumping pull-ups
7 Burpees
EMOM for 15 Min.
If you cannot keep up continue as an AMRAP till the 10 min. mark.
Thruster weights:
Scale, 45/35 (If your front squat is under 185/125lb.)
Rx 65/45 (If your front squat is over 185/125lb.)
Rx 75/55 lb. (Use if your front squat is over 245/165lb.)
Icing: Mobility and Skill Work