Warm Up: 10 Mins
250 M Row
2 Rounds
5 / Side Turkish Sit Ups – Video
10 Good Mornings
10 Deadlifts
25 DU / Singles

Technique: 8 Mins
Coach lead Turkish Get Up technique review

Strength: 6 Mins
6 Min AMRAP
Turkish Get Ups – KB or DB or Bodyweight as needed

Metcon: 15 Mins
15 Min Partner AMRAP – Row For Meters
5 Rounds Per Athlete of:
10 Deadlifts 155/105
30 DU / Singles
*While athlete 1 performs their 5 rounds of DL and DU, athlete 2 will Row for Meters. After athlete 1 finishes all 5 rounds, then athletes will switch. Athlete 2 will perform 5 rounds while athlete 1 rows. After both athletes have finished all their rounds then they will alternate on the rower as desired until the 15 Min AMRAP is completed
(Ex: If your team completes all 10 rounds combined at 10 minutes, then both partners will alternate rowing for the remaining 5 Minutes)
*Your team’s score is the number of Meters rowed.