PreHab: Scapular Stability

Warm-up: Squat Therapy Variations, Row Progression

Specific: Barbell Complex (build to working weight)

Endurance: 60sec Max Effort Row (for calories)

WOD: 

RX: EMOM for 16mins
Min 1: 15 Thrusters @95/65#
Min 2: 12 Burpees
Min 3: 20/15 Cals Row
Min 4: Rest

The Only Thing We are Recording today is your Effort!!!

RX+: 4x
Min 1: 15 Thrusters @105/75#
Min 2: 12 Burpees
Min 3: 20/15 Cals Row
Min 4: Rest

Option 1: 4x
Min 1: 12 Thrusters
Min 2: 10 Burpees
Min 3: 17/12 Cals Row
Min 4: Rest