Warmup:
In teams of two--
50 med ball squats with a pass (25 each)
50 med ball lateral passes in each direction (25 each)
400 m run with the med ball (split the carrying)
Skill: Turkish Get Up (TGU)
Spend 5 minutes on TGU skill and then perform 10 perfect TGU each side unbroken with the appropriate weight for you.
For time:
21-15-9
Pullups
Weighted Overhead Lunges (45/25) left and right knee touch is 1 rep.
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