Warm Up:
2 Rounds:
2 min Run (400m)-Bike-Row
10 Single Leg RDLS
7 Ring Rows
1 Empty Bar Burgener Warm-Up

Workout:
3 Rounds
15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/15
15 Chest-to-Bar Pull-ups Or Any Other Progression
30/20 Row Calories
Rest 1 Minute Between Rounds
((Weight Vest Optional))
–Coaches Notes–
Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see us mention this every once in a while with workouts. These movements are ones that if you decide on the best progression for you then going through the 15 reps at once should be a good possibility so don’t look at the numbers and automatically write it off.. Maybe thrusters are a movement you’re not exactly a fan of, what is a better way to not spend a long time doing them than just doing the set at once?? You might come in today and “not feel” going though it unbroken which is fine, by all means break it up however you want, not a problem. Pick a DB weight and pull up progression that you are pushing yourself with and getting those big sets done at once. 3 rounds is not a lot so you should be doing these rounds fast, aiming for under 10 minutes fast.

**Optional Accessory Work**
Option 1:
Bulgarian Split Squat(2ND VIDEO POSTED)
3×10 PER LEG
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Overhead Carry
3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.