Warm-up Drills
I. Run 400m
II. 2 rounds of
50ft x Waiters Walk
7 x Burpees
10 x Wallball
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups in each time domain.
5:00 x Max Reps Turkish Get-ups (alt)
Rest 1:00
3:00 x Max Reps Turkish Get-ups (alt)
Rest 1:00
1:00 x Max Reps Turkish Get-ups (alt)
Notes: Athletes should choose an appropriate weight for today’s workout where they can move consistently through each timed work interval.
Post reps completed to comments.
“Dirty Bit II”
Complete for time
10 x Muscle-ups
20 x Burpees
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Medicine Ball Cleans (20/14)
60 x Toes-2-Bar
Post times to comments.
