Thrusters + 2RFT Quadruplet

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Active Samson
    • Faster Row
    • Air Squats
    • Line Drills
    • Quad Stretch
    • Straight Leg Kicks
    • Walkouts

Crossover Symmetry – Hip and Shoulder Activation Program

Strength

7 Thrusters – 7 minute EMOM – 45lb

WOD

  • 2 Rounds For Time:
    • 20 Push Presses (115/85)
    • 30 Single Dumbbell Box Step-ups (35)
    • 40 Burpees
    • 50/35 Calorie Row