For Conditioning today, you’ll complete a 200m sprint row, then immediately perform max effort thrusters. For the thrusters your set will be over whenever you need to put the bar down or whenever you stop moving. Only brief pauses in the front rack will be permitted. For any athlete taking more than :60 for the 200M row, complete 10 burpees before the end of class.

Thruster weight should be heavier than what you might use for Fran, something that is light-moderate and would allow reps in the range of 8-15 for most.

Strength

Oak Strong

Conditioning

3 intervals of 200M Row
ME Thrusters (115/75)