CF
Thrusters 1-1-1-1-1-1-1 reps
All levels: Use 3-5 sets for warming up to heavy singles, then build to todays solid heavy single for the day
QuickFit
12 min EMOM
1st minute- 10 dumbbell press (goal is heavy)
2nd minute- 10 DB bent over row (same weight as press)
3rd minute- 20 V-ups or Tuck-ups
