Monday, 19 March, 2018
WARM UP – MOBILITY
Red band shoulder warm-ups

Review Turkish get-up technique

WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side

In 15 mins complete 4 rounds for quality:
15-20 Hollow rocks (or 20-30s hollow hold)
4-3-2-1/arm: Dumbbell Turkish get-ups (4R+4L, 3R+3L etc…)
200ft Farmers Carry (2 x Heavy Kettlebells)

WOD B
3, 2, 1… REST
Complete 3 rounds for total reps: (30 min total)
3 min AMRAP Row (Calories)
2 min AMRAP Step down box jumps (24/20″)
1 min AMRAP Burpee bar touch (2 hand touch 6″ above max reach)
Rest 4 mins between rounds

Stagger heat 2 by 4 mins

ACCESSORY
3 rounds:
12-15 Hip extensions (weighed if possible)
8-10 Strict Toes to bar (3s controlled descent)
6-8 “ATYT” with light plates or on light CS bands
Rest as needed

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