181220 (practice)
Warm-up
Coach Led
Metcon
Turkish Get Up (EMOM 10)
Metcon
Metcon (Time)
30 oh squats (75/55)
40 sit-ups
30 air squats
40 push-ups
30 pull-ups
40 med ball cleans (20/14)
30 hspu
400m run
40 sit-ups
30 air squats
40 push-ups
30 pull-ups
40 med ball cleans (20/14)
30 hspu
400m run
scale for hspu is either accumulating 45 seconds in a hs hold or 30 push press.
Mobility and Recovery