21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
NOTES:
In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets.
Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading.
Heavier Weight Option: 15-12-9 or 12-9-6
Lighter Weight Option: 30-20-10 or 27-21-15
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thruster
Odd Object Thruster
3x Squat Jumps
STRICT PULL-UPS
2x Odd Object Rows
Barbell Bent Over Rows
Single Arm Bent Over Row (Full Reps Each Side)
ID for Zoom Classes at 9am and 5:00pm:
9:00am: 492-798-584
5:00pm: 166-600-560
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