Warm-up:
Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

Skill:
Turkish Get Up - 10 minutes to practice.  Accumulate 5-7 reps on each side

Strength:
5-5-5-5-5 Push Press

Conditioning:
7 Rounds for time

  • 7 Toes-to-bar
  • 14 Wall-Ball (20/14 @ 10')