Mobility:

2 Rounds of...

  • 5 KB Windmills (R)
  • 5 KB Windmills (L)

Warm-up: 2 Rounds of

  • 1 Min Jump Rope
  • 10 Hanging Shrugs
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Fun: 3 Min. Box Push Relay

Skill: Turkish Get-up

  • 6 Minutes of TGUs - Alternate Arms, AHAP

Workout: "Rows to Bar"

8 Min AMRAP

  • Athlete 1: Max meter row
  • Athlete 2:
    • 12 Shoulder-to-Overhead
    • 9 Toes-to-bar
    • 6 Burpees-over-bar

**Partners switch after each round of 12-9-6

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