Warm Up: 14 min of:
2:00 Rowing
2:00 Mobility
1:00 Squat hold
1:00 Plank
High Knees down and back
Skill:
Turkish get up
10 x 2 (1 each arm)
Medball Slams
10 x 5
(Alternating)
5 min AMRAP:
2 Turkish get ups
200 m Row
2 min rest
8 min AMRAP:
10 sit ups
10 superman
10 reverse sit ups
10 KB swings
10 sprinters
10 sumo KB deadlift