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