Conditioning
For Time (20′ CAP):
15 Thrusters (135/95)
200m Run
20 Thrusters (95/65)
400m Run
30 Thrusters (65/45)
800m Run (hill route)
May break each thruster set TWICE MAX, choose weights accordingly! If not using Rx weights, choose 3 descending weights. New athletes, perform DB Thrusters at same weight throughout
Cash-Out / Cool Down
Pigeon Pose, 1 min/side
Couch Stretch, 2 mins/side