Tuesday, January 10th

Strength: Turkish Get Ups (12 min cap) Accumulate 20 reps 53/35

Turkish get ups, weight is a placeholder. We’re looking for a weight that athletes can perform slowly but consistently with good form. Encourage those proficient to go heavier!

Conditioning: Row Conditioning For total Calories 10 Minutes of rowing, every minute on the minute perform corresponding amount of box jump overs 24″/20″

The rowing work out is 10 minutes with an ascending number of box jump overs that must be done on the top of every minute. Minute 1 is 1 box jump over, minute 2 is 2, with minute 9 being the last set of box jump overs and then a sprint for max calories to finish 10. Score is total calories for the 10 minutes.