Fran Prep Workout
Set 1
21 reps - Thrusters (whatever weight you can do) & Pull Ups (or decline rows)
15 reps - Thrusters and Pull Ups
9 reps - Thrusters and Pull Ups
Set 2
21 reps - Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up
15 reps - Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up
9 reps - Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up
Set 3
21 reps - Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag
15 reps - Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag
9 reps - Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag
The whole workout should be completed within 30-45 minutes with a 2 minute break between each set.