7/8

Warmup

Thorough stretch and then 2x through:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Back ext.

25 Sit-ups

30 Side to side bends

200' karaoke (100' each side)

Skill Work

Turkish Getup

Think of this as an extension of the warm up. Take your time, play with the movement and work on form. 

Conditioning

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

Endurance

200m repeats with 2 min rest

If it works, use a hill. 200m up, rest down.

Hold pace to 3-5 seconds. Shoot for 6 reps. Minimum 4.

Strength

5/3/1/ Week 2

Back Squat