Wednesday 06.12.2019

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Warm-up Drills
I. Run 200m or Row 2:00
II. Dynamic Drills
III. Mobility

Impact/Focus: Turkish Get-ups & AKB Swings
Complete the following vs 12:00 for quality

10 x Turkish Get-ups 5L+5R
10 x AKB Swings

8 x Turkish Get-ups 4L+4R
10 x AKB Swings

6 x Turkish Get-ups 3L+3R
10 x AKB Swings

4 x Turkish Get-ups 2L+2R
10 x AKB Swings

2 x Turkish Get-ups 1L+1R
10 x AKB Swings

Notes: Climb weight as able, or sustain a heavy challenging weight for the entirety of the sets/reps assigned. Alternate L and R repetitions for the Turkish Get-ups.

Post scores to comments.

Three rounds for time (15:00 time cap) of
Row 500m
35 x Wallball (20/14lbs)
25 x Anchored Abmat/GHD Sit-ups

Post scores to comments.

Samy Daghir

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