Warm-up
Plyo ladder
Windmill
3×3
t-get up prep:
10 steps
Metcon (Weight)
50ft plate push
75 double unders
X2 Turkish get ups
Rest 1m
5 rounds
*Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.
**Substitute a 45s sprint on the bike in lue of ability to do double unders.
***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.