astrongbecky Becky nailing her last set of push press!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Crawl series: 2x30’ of spiderman walk, bear crawl, crab walk, perfect stretch walk, inchworms w/ push-up, duck walk

2. 400m run@ 75-80% effort. not for time

3. “Lac-Jac”

5 Rounds of:

  • :30s Max Cal Row
  • :10s transition
  • :20s Max Thrusters 45/33
  • Rest 5 minutes

In teams up to 6, one athlete working at a time. Rest while teammates rotate through the work; starting at the top of the minute. Score is total calories rowed/total thrusters.


LIII/LII: as Rxd LI: scale rounds and thruster as needed.

This is anaerobic training. The 5 minute rest is important! If you truly are able to give maximal effort on the row/thrusters you’ll find you NEED the long rest.

Have fun!