THURSDAY WORKOUT

GW
10 SWING KICKS
10 WALL SCAP STRETCH
10 PUSH UPS
10 ANCHORED SQUATS
STRETCH

METCON 1 
BRIDGE RUN 
FOR TIME

STRENGTH WORK
EMPTY BAR 
3 POS
10 STRICT PRESS
10 FRONT SQUATS

STRICT PRESS
60% X 5
65 % X 5
70 % 3 X 3 
75 % 3 X 3
80% X 5

METCON 2
10 THRUSTERS 65/95#
10 PULL UPS / RING ROWS
 10 PISTOLS

3 MIN ON - 1 MIN OFF
​3 ROUNDS