WARM UP
0-10 MINUTES
8 Minutes
Single Arm Overhead Carry, 80 ft
20 Single Leg Romanian Deadlifts
* 10 each leg
6 Turkish Get Ups
* 3 each arm
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
* 15 minutes on muscle up and pull up development
* 15 minutes on muscle up and pull up development
METABOLIC CONDITIONING
25-50 minutes
Metcon (AMRAP – Reps)
Tabata :20/:10
10 Rounds
10 Rounds
Deadlift
Shoulder to Overhead @70%
AbMat
Double Under
* deadlift and shoulder to overhead weight should be the same up to max of 75/55
* score is total reps. Keep a running count
* if you are unable to do double unders, perform singles, however, you score zero for double unders per round.