Thruster/Run
/ Tom RowlandRRL 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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