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A. Turkish get-up – Work up to 3 sets at a moderately heavy weight. Pause 3 seconds at each transition point (i.e elbow, hand, hips up, knee down in the lunge, standing, and the same on the way down). Focus on a strong, stable position at each point.

B. With a partner:

6 rounds for time of:

Partner A rows 300/250 m  /  Partner B – 5 push presses + barbell hold (95/65 or scale to 60% of your max push press, whichever is less)

Switch roles.

C. 4 max effort sets of stir-the-pot on an exercise ball.