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')