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THURSDAY 20201217

Warm-up

200M Jog
10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts
10 Banded Front Raises
10 Air Squats
10 Hand Release Push-ups
10 Bootstrappers
10 Thread The Needle w/Reach
Childs Pose Stretch
Supine (Lying) Twist Stretch


Strength and Skill

Every 1:30 for 12:00 (8 Sets Total, 4 Sets Per Side):
Kettlebell Turkish Get-up x 3 Reps (same side)*

* As heavy as you can go with proper technique. This is meant to be an accessory for your shoulder, not necessarily a strength.

Kettlebell Turkish Get-up (3 Rep)

Heaviest weight used for Turkish Get-up x 3 reps

Scoring: Load


FITNESS 20201217

Every 5:00 for 20:00 (4 sets):
.4 Mile Bike
200M Run
20 Medball Clean to Wallball (16/12#)

Scoring: Time


PERFORMANCE 20201217

Every 5:00 for 20:00 (4 sets):
300M Row
200M Medball Run
20 Medball Clean to Wallball (20/14#)

Scoring: Time


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