(Mobility/Other Skill/Medium Metcon) - No Bars or Bikes or Ski Ergs or Boxes or 32 KBs

Movement Prep: (5 Min)
2 Rounds...
10 Contralateral Dead Bugs
10 Hanging Shrugs
10 Ipsilateral Dead Bugs
10 Alternating Plank Reaches

Warm-up: (10 Min)
3 Rounds of Tabata
Russian KB Swings
Overhead Squats
Good Mornings

Stamina: (15 Min)
1 Min Max Rep Ring Muscle-up
1 Min Max Rep Pull-up
500m Row Time Trial

NOTE: These items are for the new PR Board so please note the numbers and times on the whiteboard so we can place them onto the big boards on Friday. Athletes choose one of the first two, and everyone does the 500m Row. Group can be broken up into halves and share rowers. Make sure to program rowers for the workout - single distance. As you are taking down scores please note anyone who is 40+ or 55+.

Strength: (30 Min w/20-25 for workout)
"The Furnace"
For Quality:
10 Punch-and-crunch each side
1 Minute Russian KB Swings
10 Half-ups (kneeling with hand still on ground) each side
1 Minute Russian KB Swings
10 Full Get-ups on each side
1 Minute Russian KB Swings

NOTE: This is not a fast workout - just looking for quality from beginners and appropriate loading for athletes who know the movements well. You may want to enforce some time marks so you don't have anyone running over 25 Minutes, like everyone should be doing full get-ups by minute 12. Cover the TGU basics and then coach everyone to competency as the workout progresses. Use a running clock so athletes can self-time their 1 Min KB Swing efforts.

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