09.20.18

Warmup

6 min AMRAP with a partner
Min 0-3:
Partner 1: Holds a plate locked out over head
Partner 2: Performs 3 Burpees, 8 Push-ups, 8 Ab Mat Sit-ups
Partners switch roles once Burpees, Push-ups and Ab Mat Sit-ups are complete. Continue repeating switching until 3 min mark.
Min 0-6:
Partner 1: Holds the bottom of a Squat
Partner 2: Performs Bear Crawl down/back (30’ each way), Crab Walk down, Skip for Height back
Partners switch roles once “down and backs” are complete. Continue repeating switching until 6 min mark.

Mobility

Instructor’s Choice X 6 min

Skill

Review the Turkish Get Up
– Start with moving through all steps with an Ab Mat balanced on a closed fist, and move on to a Light KB/Dumbbell or PVC
– Stop to analyze each position and make sure eyes remain in contact with object at all times
Review of the Hollow Hold and GHD Sit-up

Strength

EMOM X 10
Even: 1-2 TGU/side – complete 2 reps on one side before moving to the other side
Odd: 20 sec Hollow Hold or 10-12 GHD Sit-ups

Metcon

4 rounds for time – 18 min cap
15 Power Clean
12 HSPU
P – 135/95, Kipping HSPU
L – 115/75, Kipping HSPU or Pike Push-up from box
F – 95/65, Pike Push-up from box or toes

Cashout

5 rounds, not for time
Heavy Sled Push down and back turf (~50 ft each way)
15 Russian KB Swings AHAP
AND/OR
Apple Harvest Day 5k prep
P/L- Run 1 mile, F – Run 1200m