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The next wave of The Dan Plan starts November 26th.
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Skill EMOM 4
Before starting, warm up

3 sets;
20 single unders
10 lunges
5 tic-tocs

Spend a couple minutes learning the Turkish Get Up:

Do this as a group, in a circle, with little or no weight. Your coach will lead you step by step.

16 minutes
Min 1: 10-100 Double Unders
Min 2: 20 Overhead plate lunge
Min 3: 1-5 Pull Ups or Muscle Ups
Min 4: Turkish Get Ups, 1 or 2 per side

Pick numbers you can hit easily in a minute. You’re looking to build skill, not burn out.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
5 burpees
5 KB Swings 70/53
5 step back lunges per leg, 70/53

Set an aggressive pace and try to maintain it. Swings are American.

3 sets:
20 Alligator Push Ups

20 standing Overhead tricep extension

90 seconds flutter kicks