Warm Up
500m Row or 2 Minute AirDyne
3 Rounds
10 Hollow Rocks
10 Cuban Presses
10 Walking Lunge steps per leg
Strength (Same for CrossFit and Functional Fitness Classes)
3-3-3-3-3 Turkish Getups Per Side
Increase weight each set
Conditioning
CrossFit
6 Minute AMRAP
30 AbMat Situps
20 Pushups
10 Squats
Functional Fitness
6 Minute AMRAP
15 AbMat Situps
10 Pushups
5 Squats
Stretch
Seal Stretch (Abs)
Death Stretch (Quads and Hip Flexors)
Door Stretch (Shoulders, pecs)
