Monday, Sept 23rd, 2024
Specific Primer
1-2 x Through Sequence
7/5 Calorie Bike
6 Box Jumps
5 Toe to Bar
4 Barbell Thrusters
“The Dragon Warrior”
For Time:
5:00/4:00/3:00 Work
12/9 Calorie Echo Bike or 15/12 C2 Bike
15 Box Jumps
18 Toe to Bar
-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.
Barbell: 75/55lb, 34/25kg
Box: 24/20”
Optional Accessories
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
