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block 1: 35mins
To begin this block, go through as many thrusters as you can in 15:00. The goal is to get to 100, but cap yourself at the 15:00 mark to see where you fall. When done, take a rest and then move through each strength exercise completing all the sets and reps of one exercise before moving to the next.
Block 2: 10mins
For a 10min cap, complete this ladder of exercises. Each exercise is 1 rep, but you will increase by 1 each round until the time is up.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationDumbbell ThrusterDumbbell Triceps ExtensionDumbbell Concentration CurlDumbbell Overhead ExtensionChin UpBand Supinated CurlBelly Burpee
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