Warm Up
2 rounds
20 partner ball thrusters
20 rotating ball passes (rugby style)
20 seated ball presses
Accessory
10 mins
HS practice
Conditioning
In teams of 5-6
7 min on each station
Prowlers loaded and inside
Tyre pull on road (2 tyres), loaded
Battle ropes
Farmers walk heavy KB
August 15
Strength
14 heavy alternating turkish get ups
(5 min cap)
Conditioning
3 x 8 min AMRAPs - rest 1 min btw AMRAPS
1.
5 Candlesticks
30 sec ring support hold/top of push up hold
50 DU's
2.
30 sec hanging L-sit
10 pistols alternating (use your most common scaling option - boxes, plate for heel, band on rig, pole assisted, narrow squat)
30 sec superman hold
3.
20 Ring rows
30 sec bottom of dip hold
45 sec weighted Goblet squat hold