Friday, November 13th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Weighted Side Bend x 10 (on each side)

Sumo Deadlift with KB x 20

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Practice: Turkish Get-up

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Strength: Turkish Get-ups 8x1 (both arms = 1 rep or round)

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WOD: OTM x 24 Minutes

Minute 1: Devil Press x 4 35/50’s

Minute 2: 10/8 Calorie Row

Minute 3: 20 Situps