Warm-up/mobility
joints 10’s
2×5 deep squat progression
Strength/Skill
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings”
Accessory Work
5:00 jump rope practice