Metcon (No Measure)
Tabata
Push-ups
V-ups
Ring Rows
Handstand hold
Hollow body
Bottom Squat Hold
Warm-up
0-5:00
Briefing
5:00-15:00
I’s Y’s T’s
Windmill
Turkish Get Up Review
15:00-30:00
Turkish Get Up (1-1-1-1-1)
Metcon (Time)
30:00-40:00
Hip Flexor Hold
Hip Flexor Drives x15/15
Kickouts x15
High Knees
Bum Kickers
Power Skip
Reverse Power Skip
Wideouts x20 seconds
Quick Feet x 20 seconds
40:00-55:00
1 mile run
15 Squats every minute
start with squats
55:00-60:00
Cleanup and cool down
Warm-up
0-5:00
Briefing
5:00-20:00
Scorpions x20
Prone Y’s x20
Prone I’s x20
Prone Press x20
Yoga Pushups x10
20:00-35:00
Floor Press (5-5-5-5-5)
*increase weight every set
Metcon (Time)
35:00-45:00
MB Front Squat
MB Press
Clean Technique
45:00-55:00
50 Wall Balls
25 Power Cleans
50 Wall Balls
55:00-60:00
Cool Down and Clean Up