Strength and Conditioning:
20-15-10 reps for time of:
Thrusters 95/65
Toes to Bar
Box Jumps
At Home/No Equipment Version:
30-20-10 Reps For Time of:
Backpack Thrusters
Backpack Situps
Box Jumps
Fill a backpack with roughly 20 Lbs for men and 15 Lbs for women. Make sure to squat below parallel each rep and press to full extension for each rep of the thruster. On the situps start with arms extended lying flat on the ground with the soles of your feet together and situp until your shoulders come in line with your hips at the top of each rep. If you don't have a box find a set of stairs of an appropriate height that you can safely jump to and come to a full stand at the top of each jump.
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