Every 1/2 minute for 20 minutes, alternate between the following exercises.

10 BB bent row 45/65
5 thrusters 45/65

Post Rx, or reps missed to comments.

Daily Extras - Try it with 12 rows and 6 thrusters 

Workout Notes: 

  1. You can't put too much focus on the inward curve of your low back today.  Spine stabilization is imperative to prevent injury.  It is imperative with ANY workout, but the exercises we are doing today lend themselves to more anomalies than most others.   
  2. Please use the mirrors with your workout.  Watch for any signs of excessive rounding of the low back.  Try to make corrections if/when you see them.  If you aren't sure ask a trainer.  If you've no trainer.  Please post a video to FB and we'll have a look. 
  3. We love the thought being able to help each other virtually.  Hope you'll participate.  
  4. Neutral Spine (From the July GPP Intensive Training)

A Look Back ...

Mal Allred 5 years ago · 0 Likes

RX the first 15 mins then added 2 rows and 1 thruster to the last 5 mins. 17 thrusters on the last round. This one was definitely not as bad as I thought. Next time I will definitely do 12 rows/6 thrusters the whole time.

Yep, they are!