Movement Prep:

  • 40 Sec. Alternating Plank Reaches
  • 20 Sec. Rest
  • 40 Sec. Captain Morgans (20 each side)
  • 20 Sec. Rest


Warm-up:
2 Rounds of 4 Reps each arm

  • Punch & Crunches
  • Arm Bars
  • Teapots
  • Windmills
  • KB Push Press

Then...

  • 500 meter Row/Run/Ski


Skill:
Spend 8 Minutes working up to one heavy Turkish Get-up each arm

Conditioning:
Teams of 2, One person works at a time
2 Rounds of:

  • 200 Doube Unders
  • 100 Russian KB Swings (32/24)
  • 50 Thrusters (95/65)
  • 25 Burpees-over-Bar