F*$&ing Thrusters!

Getting a solid workout in at the gym at my school is getting HARD. 

I have a 40 minute window around lunch, the busiest time of day to get your sweat on at U of C. 

I generally have a 4x4 space to work with and NO equipment. 

If I can snag one, I am really into using the rowing machine in my WOD as it keeps the cardio up throughout the workout keeping it short and intense.
Today.. I need to claim my ground because a heavy lift is in order!

For the Thrusters and Deadlifts you can use an Olympic bar, kettlebells or free weights, whatever is available for you. I prefer KB's as they challenge you the most.
GO HEAVY! You should barely be able to get out the 10th Thruster or deadlift out while maintaining form and should be saying F$%*ing Thrusters by round 3...
If you don't have a rowing machine; try skipping.

Depending on your time, You can try and squeeze in some core work too!
Try plank, Super-Mans and V-sits.

Tomorrow, your shoulders will feel strong and sore and your butt will be firm....Enjoy!