1/3/12

Warm-up:
3 Rounds
HSPU - 5
135 lb Good Mornings - 10
560m Jog - 1

Skill:
Turkish Get-Up, RH - 5x1
Turkish Get-Up, LH - 5x1

Core:
For Max Weight
Front Rack Barbell Hold - 4x1 min
Hold last set for as long as possible.

Met-Con:
3 Rounds for Time
Toes 2 Bar - 15
DU - 100

Assistance:
Sit-ups - 2x50

Notes:
Front Rack Barbell Hold - hold the barbell in the extended/top Front Squat position for 1 min with as much weight as you can handle. On the last set, hold as long as possible.