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A. Turkish get-up – Work up to a heavy set of 2 for each side. Weight must be done with both arms for it to count.

B. 15 min of work, not for rounds or reps, but take minimal rest:

2 rope climbs (or 4 rope pulls from the floor)

6 weighted lunges per leg, heaviest possible

6 pause push-ups (1 sec pause at bottom and top). If you want more of a challenge, add in a pause in the middle of the movement, both up and down.