Saturday, 9 September, 2017
WARM UP – MOBILITY
Dynamic running warm-up
Kettlebell shoulder warm-up (swings, halos, presses, windmills)
Turkish get-up review
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
10 mins to build to a 1RM Turkish get-up.
AMRAP 20 Minutes:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
Stagger start by 30s or 1 min as needed based on heats of 7 athletes.
Scale HSPU to regular push-ups, scale so that at least 10-12+ reps are attainable on first set.
Cooldown, Roll, Stretch and/or Crossover Symmetry “Iron Scap” or “Plyo”