14.5

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– push press
– front squat
– PVC press and Stretch
– AD/Rower 5-10 sprints

FITNESS-
MODIFIED 14.5

PERFORMANCE-
14.5
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Burpees