3 rounds as warm-up:
:60 bike or row
:15 rest
:30 burpees
:15 rest
*increase effort a bit each round
10:00 gymnastics and/or med ball and sandbag lifting practice – pick a couple movement and go back & forth
+
For completion on a 10:00 running clock:
2:00 side plank – switch sides as desired
2:00 wall sit
2:00 row w/damper @ 10
2:00 alternating Turkish get-ups
2:00 burpee box step-ups, 24/20
*goal is continuous holds/movements throughout, select loads to allow that to happen
+
Not for time:
400m 1-arm KB front rack carry, switch sides as desired but don’t drop the KB
5:00-10:00 mobility work – coach-led
Post results to comments.