ECHO THRUSTER FINAL - AFFILIATE VERSION
16/14 Echo Bike or 22/18 Row
21 Thrusters (75/55)
14/12 Echo Bike or 19/15 Row
18 Thrusters (95/65)
12/10 Echo Bike or 15/12 Row
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
Strength
Power Clean
2 Clean @ 5.5/10 RPE
2 Clean @ 6/10 RPE
1 Clean @ 6.5/10 RPE
2 Clean @ 5.5/10 RPE
2 Clean @ 6/10 RPE
1 Clean @ 6.5/10 RPE
1 Clean @ 6.5/10 RPE
1 Clean @ 6.5/10 RPE
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10