Iron Crosses x 10 ea.
PVC Passthroughs x 10
Foam roller t-spine extension (Kelly Starett – https://www.youtube.com/watch?t=343&v=vYTHwlV78y4)
Hip opener stretch (Kelly Starett – in video link above)
Not for time.
2 rounds:
5 goblet squats
10 kettlebell swings
15 russian twists

Workout of the Day
21-15-9 reps of:
Thrusters (95/65)
Pull-ups (unass.)

BENCHMARK Challenge: After you complete Fran the next two weeks will be skills training, then we will redo Fran to see who improved the most! **Be sure to attend the SKILLS SESSION on Saturday, September 26th @ 8am to help improve your effectiveness and efficiency on Pull-ups and Thrusters!

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