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Workout 9.21.20

Warmup
2:00 couch stretch, then:

2:00 front rack stretch, then:

3 rounds
4 thrusters up to 135/95
1 pullup progression
:15 flexed arm hang

Then:

2 rounds
5 thrusters 
5 pullups
:10 bike/row hard

then rest and get ready for valhalla
Workout
Fran
21-15-9
Thrusters 95/65
Pullups

No rx+. Go faster
Cooldown
15:00 for quality
1:00 bike
2-3 ub wall walks/30 foot hs walk
:30 hollow hold

Alternatively, 15:00 of savasana

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