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Components

Thruster

Front Squat

Delt Burner 4

Settings

Workout

Front Squat Wave

Warm-up

Main Lift

A: Thruster (3, 3, 2, 2, 1, 1, 1)

Thruster

B: Front Squat (4 x 5)

Front Squat

Conditioning

C: Metcon (No Measure)

4 rounds not for time:
10 Goblet Squats
15 Russian KB Swings
20 sec max calories airbike

Cash Out

D: Delt Burner 4 (2 sets 5 full reps)

Front raise, hold 1 sec
Retract to lateral raise position,
Hold 1 sec
Drop arms to sides.
Lateral raise, hold 1 sec,
Push to front raise position,
Hold 1 sec,
Drop arms to front.
Repeat.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, December 02, 2019

Male Clients

Lucas
Pimenta

Varsity: 4:00 PM

1 x 1 @ 165 lbs

Shag
Neil

Varsity: 4:00 PM

1 x 1 @ 105 lbs

Female Clients