December 9, 2021

Posted By: Christi

For time:
20 Thrusters, 115/75 lbs
40/32 Echo Bike Calories
20 Thrusters, 115/75 lbs

Goal: Sub 8 min

The Echo Burner is from the Rogue Invitational this year. The thruster weight should be something you can do in no more than 2-3 sets. Push the pace here and choose a calorie count that takes no more than 2:30-3 minutes to complete. Back to the thrusters and dig in for the finish.

Accessory Work
3 rounds for quality of:
Waiter Walk, pick load, L 50 ft/R 50 ft
10 Bent Over Flies, pick load
10 L/10 R Side Plank Reach Throughs

A mix of carries and dynamic work for your shoulder maintenance today. You choose the weight for the waiters walk in focus on a tight midline and active shoulder. The rear delt raise should have you working for shoulders pinned down and back and the side plank is very much about the stability of the arm on the ground while reaching through.

Post Work
1-2min Banded Hamstring Stretch
1-2min Banded Lying Leg Crossover Stretch