12.17.18 Monday

PERFORMANCE/FITNESS 
A. Thruster Prep
Behind Neck Front Rack Mobility x 20s
Front Squat w/ Fast Concentric x 3 reps
Strict Press x 3 reps
Push Press x 3 reps
Thruster x 3 reps
B. Thruster off Rack x Every 90 seconds 8 sets (12 minutes)
Sets 1 – 3 x 5 reps
Sets 4 – 6 x 4 reps
Sets 7 – 8 x 3 reps
C. “Frosty the Snowman” 
For Time:
2000m Row
50 Wall Ball 20/14#
1500m Row
35 Wall Ball 20/14#
500m Row
20 Wall Ball 20/14#
**25 Minute Time Cap**
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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