General Warm-Up
Row or Run 400 Meters
Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
Take some time to address the Turkish Get-up with members and go over the break down of the movement
1/2 Turkish Get-Up
A.
Every minute on the minute for 16 minutes (4 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111 Tempo
Minute 2 – Turkish Get Ups x 2-3 reps on right arm
Minute 3 – Alternating Leg V-Ups x 16 reps (8 each leg)
Minute 4 –Turkish Get Ups x 2-3 reps on left arm
B.
For time:
400 Meter Run
50 Walking Lunges (32/24kg)
60 V-Ups
400 Meter Run