Monster Monday

This one felt good!!

Pre Workout:
Stability ball combo 12 reps (stomach on sb, rear delt row-external rotation-press 3 moves)
Floor Bridge 12 Reps
Floor Kips 12 Reps ( kick feet up in air then open hips before feet land)
Sit-ups 12 Reps
Air Squat 12 Reps
Hanging knees to chest 12 reps
Hand Walkouts 6 reps

Workout:
Every minute on the minute perform 4 Squat Thrusters for 15 minutes.

Matt B. 115lbs

Post Workout:
Hip Complex stretch
Shoulder Complex stretch


I wanted to practice thrusters keeping the movements fast and explosive.  Pick a safe weight and warm up properly.  Before attempting thrusters you need a good front squat and press/push press  A thruster is a barbell front squat flowing into a overhead press.  It is important to violently open the hip (extension) before you press.  It is required in cross-fit that you break parallel on all squats (hips below knee in the bottom position).  Thrusters can be performed with dumbbells as a regression.

Hit me with feedback or questions!!