Skill Work:
kettlebells
get-up variations
- bridge
- shin switch
- squat
curvi vs. recti
- snatch
- clean
shoulder stabilization
- windmill
- arm-bar
swings
- single arm
- hand to hand
- full overhead
TEAM-of-3:
Row max meters in 20:00
- teammates switch every 250m (upon switch rower must complete 100m farmers carry, 10 burpee penalty for excessive transition or rest at any point in the carry)
- non rowing teammates rotate through isometric holds (any failure to hold a minimum of 10 seconds takes a 10 burpee penalty)
*Iso Rotation: plank – wall sit – bar hang