-Warm Up-

2 rounds

5 barbell push press+oh reverse lunge (each side)

5- Cuban presses with plates

5 lateral step ups each side

10 eccentric ankle dorsiflexion flexion

5 deadbugs each side



Pause thrusters


6x3 (2 second pause in the bottom)

Work Thruster sets first

BTN push Press


DB chest flies



For time : 10 minutes


Toes 2 Bar

Shoulder to Overhead

Box jumps