Warm-up
0-5:00
Briefing
5:00-20:00
I’s Y’s T’s
Windmill
Halos
Goblet Seesaw squat
Turkish Getup Review
20:00-35:00
Turkish Get Up (1-1-1-1-1)
Up in weight every round
Metcon (AMRAP – Rounds and Reps)
35:00-40:00
Pistol Demo
KB Swing Demo
40:00-55:00
12 AMRAP
200m Run
12 Pistol Squats
12 KBS