WARM-UP
MIXED CONDITIONING
2 SETS
5:00 HARD CARDIO*
-REST 3:00 B/T SETS-
*GOAL IS TO CREATE AN UNSUSTAINABLE PACE FOR A 5:00 INTERVAL. THINK HOW HARD YOU WOULD GO IF THE ROUND WAS ONLY 3 MINUTES. THAT'S THE PACE YOU WANT TO TRY TO KEEP FOR THE 5:00.
SKILL
7 MINUTES POINTS OF PERFORMANCE FOR THE TURKISH GET-UP. WORK UP TO WORKOUT WEIGHT.
WORKOUT
5 ROUNDS FOR TIME
MAX CALORIE ROW/RIDE/SKI IN :60.*
*EACH ROUND THE GOAL IS TO COMPLETE 40 REPS (1 CAL = 1 REP) ONCE THE :60 IS COMPLETE ATHLETES WILL PERFORM THE DIFFERENCE IN REPS WITH TURKISH GET-UPS. EXAMPLE - IF YOU ROW 25 CAL IN :60 THEN ATHLETES ARE REQUIRED TO COMPLETE 15 TURKISH GET-UPS TO COMPLETE THE 40 REPS PER ROUND.
