Prep:
10min
Every 2 min
Shuttle sprint x 50 ft (25/25)
Turkish get up x 2 reps per arm
Essentials:
A.
3 Sets
Landmine Twist x 8 reps per side
+
Plate Pinch Farmers Carry x 50ft
On the 3 min mark
B.
10min
Every 30 sec
1.Hang Power Clean x 1 rep
2.Power Clean and Jerk x 1 rep
*keep it light to moderate and snappy
C.
5 Rounds For Time:
Row x 500 meters
Rope Sit to stand x 8 rep
Fitness:
A.
3 Sets
Landmine Twist x 8 reps per side
+
Plate Pinch Farmers Carry x 50ft
On the 3 min mark
B.
10min
Every 30 sec
1.Hang Squat Clean x 1 rep
2.Squat Clean and Jerk x 1 rep
*Build in weight but keep it moderate and snappy
C.
5 Rounds For Time:
Row x 500 meters
Rope Climb x 2 rep