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

Skill:
Turkish Get-ups
10 Minutes of TGUs - Alternate Arms
AHAP

Workout:
CF 2016 Team Series Workout #3
Teams of 2 - One athlete works at a time:

  • 5 Minutes Max Calorie Row
  • 5 Minutes Max Push Presses (115/80)

Score Total Cals and Total Reps

Scaled:

Light Push Presses with extra rest time between sets