Thruster/Run

 Wet but warm this morning.  Matt Lawson hits the last few Thrusters.

Wet but warm this morning.  Matt Lawson hits the last few Thrusters.


RRL Warmup

30 Overhead Squats

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars


Warm Up #2

30 Air Squats

20 wall balls

10 Push Press 95-135 lbs

10 Thruster 65-135 lbs


15 Thrusters, 135 lbs

Run, 200 m

20 Thrusters, 95 lbs

Run, 400 m

30 Thrusters, 65 lbs

Run, 800 m


Stretch/Yoga


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