Skill:
Turkish Get-Up - 5-10 reps each arm
Met-Con #1:
For Time
2 mile Run - 60 sec Sprint, 30 sec Walk Intervals
Rest 5 min
Met-Con #2:
15 min AMRAP
50 lb KB High Pull - 10
DU - 30
Assistance:
Skull Crushers - 3x10-12
DB Kickbacks - 3x15-20
Notes:
Turkish Get-Up: http://www.youtube.com/watch?v=1WYs9O0UT6g. Spend some time researching technique.
Turkish Get-Up: 30lb x 2,2,2,2
ReplyDeleteMet-Con#1: 14 min 34 sec
Met-Con#2: 15 Rounds + 10 High Pulls + 15 DU
DB Kickbacks: 30x20, 40x15,15