JSACF - Thursday

Thursday: M-I-C
Mobility:
Spine

Intensity:
Partner Pinch Grip Plate Carry
100m 45’s/35’s/25’s
One person carries other walks behind.
Every time plates drop, both do 5 burpees and switch
8min AMREP

Conditioning
“Open Flame"
Buy-in:
150 Abmat Sit-ups
Then-
4 Rounds F/T
10 DB/KB Split Jerks 2x50’s/35’s
15 Deadlifts 185/135#
20 Medball Cleans 20/14#
Then-
With remaining time:
Lateral Burpees over paralette
Score is time + Burpees