WARM UP

With a Partner
400 Meter Run with medicine ball
20 Partner Wall Balls
20 Partner Medicine Ball situps
200 Meter Run with medicine Ball
then
Turkish Getup movement prep

SKILL

EMOM 8:
ODD Minutes: 30s of Handstand Hold/Knee Ups/Toes to Bar/Knees to Elbow
EVEN Minutes: 30s of Double Unders or Double Under Practice

CONDITIONING

This Isn’t The Tabata I Know And Love
4 Rounds of 60s Work/30s Rest
1) Wallballs (20, 14)
2) Alternating Step-ups
3) 50 Meter Shuttle Sprint
4) TGU splitting work evenly on each side
5) Ball Slams or Sledgehammer Tire Hits or Abmat Sit-ups

EXTRA WORK

10 minutes of Rowing or Running at a conversational pace

COOL DOWN

5 minutes of static stretching

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