Tom came with me, but tweaked shoulder meant scaling everything (back squat, situp, box stepups, run)
WARM
std warmup
several of movements below
1200m row
MAIN
A. 10 rounds
{
5 thruster (start 75#, increasing weight per round)
10 pullups
5 box jumps 30"
200m run
}
Thruster weight: 2x75, 2x85, 2x95, 2x105, 1x115, 1x125
time: 29:29
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