**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Assault Bike
5 Hanging Knee Raises
5 Dynamic Squat Stretches + Inch Worm
+
– into –
3:00 Warm-Up on Thruster
Start light (bar) and progress up a little bit while going into the workout prep.

**2. Workout Prep**
2 sets
20sec. Assault Bike
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Lack Walking Lunge Steps (2 each leg)

Workout:  The Edge of Skill

* Target time: 14-16 minutes
* Time cap: 18 minutes

4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)

* Echo Bike Calories: 16/13
* Bike Erg Calories: 25/20

* Scaling option 1 (Masters 45+)
4 rounds for time
16/13 Calorie Assault Bike
10 Toes To Bar
10 Dumbbell Thrusters (35s/25s)
40’ Front Rack Walking Lunge (35s/25s)

* Scaling Option 2 (Beginner)
4 rounds for time
200/150m Row
15 Sit Ups
10 Dumbbell Thrusters (light)
14 Alternating Box Step Ups

* Limited Equipment Option
4 rounds for time
300m Run
15 V-Ups
10 Burpees
80′ Walking Lunge

* Large Class Option
Teams of 2
120/90 Calorie Assault Bike
100 Toes to Bar
80 Dumbbell Thrusters (50s/35s)
200’ Single Arm Overhead Walking Lunge (50/35s)
– Complete the lunge at the same time, not synchro –

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:

– The thruster already has primed the press so drop weight slightly and have the athletes get comfortable with a few sets of dropping underneath the bar and clean up the footwork.

– into –

Build up to opening Push Jerk weight

Strength:  Push Jerk 1×1

Push Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *

Accessory:

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)