Movement Prep:

  • Shoulder Series

Warm Up:

Then... 10 Min. AMRAP

  • 20 second passive hang
  • 10 Contralateral Dead Bugs
  • 20 Bear Crawl Touches
  • 10 Goblet Squats

Skill: KB Swing and Turkish Get Up

Strength: "The Furnace"

For Quality:

  • 10 punch and crunch each side
  • 1 minute russian swings
  • 10 half up (kneeling with hand still on ground) each side
  • 1 minute russian swings
  • 10 full turkish get ups on each side
  • 1 minute russian swings

 

If you get done early, test your "Five Stroke Max" on the rower, seeing how low you can get your pace on the 5th strok