| 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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