WARM UP / MOBILITY
Dynamic full-body warm-up
Kettlebells arm-bar: 2 x 20-30s/side
Review Turkish get-ups
Kettlebells arm-bar: 2 x 20-30s/side
Review Turkish get-ups
WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
10 min to establish a 1 RM
WOD B
TABATA THIS
Complete 8 tabata intervals (20s work / 10s rest) of each movement in order.
Rest 1 min between movements
Your score is the combined total of the lowest number of reps completed in any one work interval for each movement.
—
Air Squats
Pull-ups
Push-ups
Ab-mat sit-ups
Row (Cal)
—
Set up rowers for 20s on / 10s rest so they reset between each interval.
Classes larger that 14 must stagger the second heat by 5 min
(25-30 min)
Rest 1 min between movements
Your score is the combined total of the lowest number of reps completed in any one work interval for each movement.
—
Air Squats
Pull-ups
Push-ups
Ab-mat sit-ups
Row (Cal)
—
Set up rowers for 20s on / 10s rest so they reset between each interval.
Classes larger that 14 must stagger the second heat by 5 min
(25-30 min)
