Warmup
Time: 20
Shoulder/Scap/Trap SMR (10 min)
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Review Turkish Get-up
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Accumulate:
30 Turkish Get-ups at steady pace w/ Light-weigh
Part 1
Time: 15
Primary: Plumbing - Secondary: Ventilation
Tabata Mash: (12m total)
1: Push-ups->To Box
2: Abmat Sit-ups
3: Goblet Squats 53/35->44/26->35/18->26/Air Squat
Athletes should expect this to burn, with some breathing. Tabata mash means alternating between these 3 movements for 12 minutes tabata style 20s on/10s off.
Part 2
Time: 10
Primary: Plumbing - Secondary: Plumbing
For as long as possible, on the minute:
30s Plank on Elbows, 30s rest
Every minute increase 5lbs on butt
Starting with bodyweight
Members should expect a deep burn in their core, but should hold out as long as possible. Emphasis perfect technique/positioning.