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