Thursday 12/5/2024

“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then...

Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.