OPTION 1: 5RM Weightlifting
Hunter says: Perform dynamic and static stretching first. Throughout the workout, use the heaviest weight you can to get 5 reps with perfect form. Rest as needed between the sets. The workout takes me an hour and 15 minutes to complete.
OPTION 2: MODIFIED CROSSFIT FRAN WORKOUT
Do 5 barbell thrusters and 5 pullups every minute for 20-30 minutes.
Barbell Thruster (95-135 pounds)
Grab a barbell and hold it at your upper chest as if you were going to do a front squat. Squat down into a front squat position and thrust yourself up with as much power as possible, pressing arms overhead. Bring bar back down to upper chest. That’s one rep.
C Day >>> [PAGE 4]