Warm Up
Dynamic Drills
2 Rounds
- 10 Step Ups
- 10 Scap Push Ups
- Row 250m
Strength/Skill
5 Sets
- A1: Pistols x 4-6 per OR Progressions – Rest 45 seconds
- A2: Double Unders x 60 seconds – Rest 45 seconds
- A3: Hollow Rocks x 20 seconds – Rest 45 seconds
MetCon
40 Turkish Get Ups – Alternate every rep, stay smooth and steady. Focus on positioning not speed.
Post time and load to whiteboard
