(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility (10 min)
(C) Balance Work, 50s ON, 10s OFF
- One Leg Stand Non Dominant Leg (eyes open)
- One Leg Stand Dominant Leg (eyes open)
(D) GymNASTY Holds, 90s ON, 30s OFF
- Hollow Body
(E) Turkish Get Ups (7 min), work towards a heavy get up
(F) Conditioning (18 min time limit)
4 Rounds for Time of
- 1 Turkish Get Up Left
- 1 Turkish Get Up Right
- 30 Unbroken Wall Balls (Odd Rounds) OR 30 Burpees (Even Rounds)
- 1 minute forearm plank hold
- 1 minute rest
(G) 100m Row Relay ... Cycle through as many 100m Rows with your classmates with remaining class time
- ROWER 2 is BROKEN. Don't use it!!
- 3x10 GHD Sit Ups alternating with ...
- 3x10 GHD Back Extensions and ...
- Bench Reverse Hypers 3x10-15