WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 MIN. TIM CAP:
3 SETS
3 ARM BARS RIGHT (2-3 SEC HOLD EACH REP)
3 ARM BARS LEFT (2-3 SEC HOLD EACH REP)
THEN, TURKISH GETUP INSTRUCTION AND PRACTICE

WOD
21-15-9 REPS FOR TIME WITH A 10 MIN. TIME CAP OF:
KB SWINGS 53/35 (RX+ 70/53)
S. ARM OVERHEAD LUNGE (RIGHT)
S. ARM OVERHEAD LUNGE (LEFT)

AFTERMATH
10 SETS
1 TURKISH GETUP RIGHT 53/35 (RX+ 70/53)
1 TURKISH GETUP LEFT
THEN;
50 WEIGHTED SITUPS 53/35 (RX+ 70/53)

COOL DOWN