A. Work up to a heavy single Turkish get up. Score is the weaker arm, if there is an asymmetry.
B. Run 20 lengths of the gym, then 3 rounds of: 12 pullups, 12 ring pushups/dips; then 10 lengths of the gym farmer carry. Go heavy on the farmer carry.
C. 3 rounds, not for time: 15-18 GHD situps and 20 GHD hip extensions.
For extra credit, try an overhead squat with two kettlebells. See here.
Post results to comments.
We are open for the 11 am free class today if you’ve shovelled yourself out of the snowdrifts and want to drop by.