GREAT JOB TO EVERYONE WHO COMPLETED 15.3!!
*goals: open hips, loosing t-spine
8 MINUTE CLOCK
-FOAM ROLL THORACIC SPINE
-LAX BALL TACK AND STRETCH THORACIC UP TO TRAPS
-HIP LUNGE STRETCH
-SIDE LUNGE STRETCH
"MY FIVE FRANS"
Complete 5 Rounds of the following for time:
21-15-9 reps of:
Thrusters (you choose weight)
Pull ups (you choose the type of pull ups; C2B, Butterfly, Kipping, or Jumping)
Rest 3 minutes between Frans.
There is a 3 minute cap on every round, and you MUST finish within the 3 minutes to move onto the next round. The goal is not to see how many Rx’d Fran's you can do. Instead scale down, get straight sets, and finish all five rounds.
*Any unfinished round is a DNF. Do not get a DNF. Scale accordingly and move fast. Remember, RX'd Fran is thrsters @ 95/65 and Pullups (unlike as stated above, no jumping allowed); can you move 3 minutes fast?
1-50 BANDED TRICEP EXTENSIONS
*10 KB HAMMER CURL EVERY TIME YOU STOP
2-50 BARBELL FRONT RAISE
*5 UPRIGHT ROW EVERY TIME YOU STOP
3-MAX REP SLINGSHOT PUSHUP