• AP Coach

8.9.19 Friyay


Mobility:

FR: Quads, Calves x2m

Wall Squat Breathing x5 breaths

(If you were forced to sing karaoke, what song would you pick?)

2 Rounds

Low PU Hold x20s

Partner Push KB Swing x8

250m Row

Skill: Turkish Get Up

Perform W/U Set with BW:

Mod Turkish Get Up x2R

Mod Turkish Get Up x2L

Turkish Get Up x2R

Turkish Get Up x2L

EMOM x6min

1. 2 Right Arm @ by feel

2. 2 Left Arm @ by feel

WOD: "BFF's"

25 min AMRAP

In teams of 2 complete…

3, 6, 9, 12, 15, 18, 21…

Calorie Row

Am KB Swing 55/35

HR Pushups

*Partners Can Split Reps how see fit*

Post Stretch:

90/90 breathing x 5min

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