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Friday Endurance

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Occoquan Bay Performance – OBP Endurance Club

Weightlifting

Thruster (5×3)

Accessory

3x :30/side Single Leg Hold

Lvl 1 – w/eyes open

Lvl 2 – w/eyes closed

Lvl 3 – w/KB Hand Switch

*Perform whichever level you’re at.

Conditioning

Metcon (Time)

5 RNFT using Nasal Breathing only of:

8 Push Ups

16 Bodyweight Squats

200m Run (Or 250m Row)

Warm-up

3
 RNFT of:

10 Scap Pull Up

10 Band Pull Aparts (Behind the Neck)

10 Passthrough

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