Warm up

400m group run

 

Coaches Warm up

 

“Not For Time”

20 Turkish Get ups (10 each side)

**if form starts to drop off, rest!

 

5’-10’ rest

 

“For Time”

50 Pull ups

50 Thrusters 45/35

50 Cal row

50 Wall Balls 20/14

 

Core Accessory work

3x1’ Side planks 

 

4x20” Anti rotational band hold each side with 1’ rest

 

3x20 Barbell roll outs