I. Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Turkish Get-ups
Warm-up as needed before working through the following for quality and movement development before moving to more challenging weights;
Every :90 Seconds for 10 Rounds;
Select one of the following options
I. 2 x Turkish Get-ups (1L+1R) @ Climbing weight
II. 4 x Turkish Get-ups (2L+2R) @ Same weight for sets/reps.
Post total reps completed to comments.
“If It Aint Rainin…”
4 Rounds for time of
10 x Box Jumps
15 x V-ups
20 x Wallball (20/14lbs to 10/9ft tgt)
Post scores to comments.