STRENGTH
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three
sets. Bar should start on ground.

then-

BENCHMARK WORKOUT
"JACKIE"
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups
COOL DOWN
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads