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