Max reps DB Thrusters
*Every minute perform 5 burpees
**Mash Lower Body
Prehab - With a moderate DB, 3x hold a goblet squat as deep and upright as possible for 30 seconds each time.
*1st rep paused, all subsequent reps, FAST
Metcon (No Measure)
*Using 60% of 1rm Powerclean,
10 Rounds each for time:
5 Cal Assault Bike
3 Power Clean
**30 seconds rest between rounds. Try and keep it as close to 1:1 work/rest as possible.
GHD Paddle AHAP