Warm-up: 400m run, 500m row, or .3 mile bike.

2 rds: 5 thrusters (bar), 5 push-ups, 5 spider lunges, 5 downward dog/chataranga

“2017 Team Series Workout #1”

9-15-21 reps for time of:
Synchronized thrusters 95/65
Synchronized bar-facing burpees

*Do with or without a partner. Partners must have chest on ground at the same time for burpees, and hit below parallel on squat at the time. Scale: 65/45

Acc: 3 x :30 Isometric Back Extension (weight on upper back if possible)

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