Friday, November 16, 2018


Every 3:00
Set 1: 10 Thrusters
Set 2: 8 Thrusters
Set 3: 6 Thrusters
Set 4: 4 Thrusters
Set 5: 2 Thrusters

*Start at 60% and increase in weight each set, end with a heavy set of 2

"Assaulted Jackie"
For Time:
50/35 Cal Bike
50 Thrusters (45/35)
30 Plate Burpees (25# plate)

A Tip For Today
The challenge for today is pacing and breaking the beginning of this workout.  The thrusters can be done unbroken, but that might change your pacing on the bike.  If you start out with a strong pace on the bike, your unbroken thrusters might turn into broken sets.  Once you get to the burpees, your mental toughness needs to carry you the rest of the way.  If you kept your breathing under control on the thrusters, you will be able to push harder on the burpees.