Thursday

Warm-up
0:30 Push Up to Downdog
0:30 Scorpion Taps
0:30 Slow Burpees
0:30 Tall Plank Scap Retractions
0:30 Shoulder Tap, Shoulder Tap, Push Up
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

MOBILITY
1:00 Pole/Rig/Rack Assisted Squat Hold

2 Rounds:
4 Air Squats (call down/up)
3 Pausing Air Squats (0:05 bottom)
2 Slow Air Squat (0:05 down, 0:05 up)
10 Scap Retractions (pull up bar)
1-3 Strict Pull Ups
3-5 Strict Knee to Chest

Bench Press (Weight)
Every 90sec increasing:
10-5-3-1-1-1
Metcon (AMRAP – Rounds)
Fitness
AMRAP 10:
6 DB Bent Over Rows 50/35
10 Air Squats
6 DB Bent Over Rows 50/35
20 Air Squats
6 DB Bent Over Rows 50/35
30 Air Squats

[Add 10 Air Squat Per Round]
Metcon (AMRAP – Rounds)
Performance
AMRAP 10:
3 Strict Pull Up + Strict Knee to Chest
10 Air Squats
3 Strict Pull Up + Strict Knee to Chest
20 Air Squats
3 Strict Pull Up + Strict Knee to Chest
30 Air Squats

[Add 10 Air Squat Per Round]
Metcon (AMRAP – Rounds)
RX+
AMRAP 10:
1 Rope Climb (15′)
10 Air Squats
1 Rope Climb (15′)
20 Air Squats
1 Rope Climbs
30 Air Squats

[Add 10 Air Squat Per Round]