Warm Up:
20 Jumping Jacks
5 Tempo Goblet Squat
10 Birddogs
10 Glute bridges
6mins
Strength:
5-5-5+ BSQ-15mins
Add 10# from last week if 5+
On last set
-10% if last set was under reps
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
-FT-
10min Time Cap
Extras:
4×10 Dips
1×100 Banded Facepulls
3×15 Reverse Hyper