A. Thrusters x 10 35/45 lbs
Double Unders x 20
Rest 1 minute
NOTE: absolutely no stopping on this one. Double unders should be unbroken. If you cannot string 2 together, be sure to reduce reps significantly.
Thrusters x 7
45 single unders
rest 2 minutes
5 sets ( go up in weight with each set). Not for time.
B1. Trap 3 raises x 8 reps with 5 sec hold at top x 3 sets
B2. Jefferson curls x 10 reps x 3 sets 30 sec hold on last rep