Friday, January 4th 2019

Stretch Session:
Row 1000m Meters
2 Minute Standing Straddle
3 Minute Pigeon Pose L
2 Minute Half Split L
3 Minute Pigeon Pose R
2 Minute Half Split R

Prep:
Performed with speed every time. Build up to workout weight by last set.
2 Thrusters + 2 Pull Ups, Rest 1 Minute
3 Thrusters + 3 Pull Ups, Rest 1 Minute
4 Thrusters + 4 Pull Ups, Rest 1 Minute
5 Thrusters + 5 Pull Ups, Rest 1 Minute
6 Thrusters + 6 Pull Ups

Workout of The Day
Speed Intervals of “Fran”
3 Sets: 2:30 of Work/4:00 Rest
Perform as much as you can within the interval.
“Fran”
21-15-9
Thrusters 95/65
Pull-Ups
*Pick up where you leave off each set and continue cycling “Fran” if completed.