Pucker up

Group Warm up

10 mins

listen to your coaches

Strength by shafer

15 mins to complete

6 RM front squat

followed by

1 set of 6 Reps at 90% of todays heavy 6

WORKOUT

12 min cap

10-9-8-7-6-5-4-3-2-1

Thruster 95/65

bar facing burpees

notes:

thruster: should be a weight you can move unbroken for all sets

burpees: pace your big sets, push your last 4 sets.

this workout is all about heart and hustle. Push your redline!