Happy Indigenous People’s Day!

Zoom Times: 11:00am

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:

75 Thrusters (some weight, empty bar, cinder block, pair of 25’s etc.)

***Every Minute, stop and do 3 Burpees***

Super nasty workout, get into a groove and get through those burpees quickly!!!


The Warm-up:

This is a great day for all sort of ground work drills.  Calf raises, mountain climbers, thread the needle stretches, hollow rocks, side planks, hammy drills with bands, all that good stuff for long enough to get it going, then do a few good reps of Thrusters, and devise a plan for smashing, then do so.



***Get a pair of small DB’s for this, like somewhere between 10’s and 20’s

7 Rounds

:45 Second ROW

:30 Seconds Seated Curl and Presses

:15 Seconds REST


So you row, then your timer stops, then you grab the DB’s at your side (while staying seated) then curl and press them overhead for reps in 30 seconds, then at :30 on your rest counter, put them down, wait :15 more, then smash another :45 seconds.  Gonna be nasty!!