WARM-UP

3 RDS
12 Alt Spidermans
10 Seated Pikes
8 Tempo DB Goblet Squats
4 R/L DB Knelling Windmills
:20 Slow :20 Fast Assault Bike

COACH THRUSTER WARM-UP

PART 1

“LUCY-SEAL” (W/ A Partner P1 Does A Round Then P2)

10 Rounds Total
3 Sprints
9 Clusters 115/75
9 KB Swings 70/53
3 Sprints

Modify
Lighter