Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Ring Dip & Turkish Get-ups Alt. EMOTM
Complete the following workload Every minute on the minute for 12:00.
Odd minutes x 12-10-8-6-4-2 reps
Ring Dips
Even minutes x 1 Left + 1 Right
Turkish Get-ups (increase weight across sets)
Post scores to comments as reps completed for each movement movement and best weight utilized.
“Conifer”
Complete as many Rounds/Reps as possible in 15:00 of
3 x Power Snatch (135/95lbs)
7 x Pull-ups
1 x Shuttle Sprint
*Rest :20 between rounds
Post scores to comments.
