Warm-up
“Thunderstruck”
Every time the song says thunder: 1 burpee
Metcon
21-15-9-6-3
Calories on the rower
Barbell thruster
med ball cleans
box jumps
med ball sit ups
Calories on the rower
Barbell thruster
med ball cleans
box jumps
med ball sit ups
*** 25 minute time cap
Set the gym up in stations of equipment. The intention of this is pure endurance- the athlete must find a moderate pace and keep moving through out. Consider breaking up the round of 21 and 15 in smaller rep sets and challenge yourself to go unbroken for the remaining rounds