Warm-up
3-4 SETS (8:00 CAP)
10 Alt. Samson Lunges
10 Groiner w/ thoracic rotation
10 Push-Up to Pike
10 Bootstrappers
Skill
3 SETS FOR QUALITY
3/3 DB or KB Turkish Get-Up/Down*
20 Alt. Sit-Thrus
*Full Movement is to Standing Position and Back Down
(No Measure)
Workout
ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
60 Wall Balls (20/14)|(14/10)
-Rest Remaining Time Until Start of Next Set-
ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
40 Burpees
-Rest Remaining Time Until Start of Next Set-
ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
60 Wall Balls
*Complete work in the Sets in any order or rep breakdown, athlete’s choice.
(Score is for Time for Each Set)
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