Friday 11-2

warm up
run 2 laps
3×10
back extensions
sit ups
push ups
air squats
spend 5min practicing the “Arm Bar Stretch”

skill/strength
you have 15min to establish a 1RM Turkish Get Up. Rep must be completed with both arms to count!

functional fitness
spend 15min learning the Turkish Get Up. Keep weights very light and focus on stability and balance.

conditioning for everyone
Run 1 mile
Run the short side first for 5 laps, then 1 extra short side.

stretch
standing hamstring stretch
death stretch
calves