Monday, 6/27/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-18:00

1)Conditioning (Benchmark)

“Fran”

21-15-9

Thrusters (95/65; 80/55; 65/45; 50/35)

Pull-ups; 12-9-6 Pull-ups; Jumping/banded Pull-ups; 12-9-6 Jumping/banded Pull-ups

6:00 time cap

18:00-32:00

Stretch for at least 5 minutes

Set up and warm up next workout

32:00-44:00

2) Conditioning

AMRAP 12 Min

24 Burpees; 20 Burpees; 16 Burpees; 12 Burpees

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

44:00-60:00

Cool Down

Clean up

Spend at least 10 minutes stretching