Strength/Skill

TURKISH GET UP WARM-UP

EMOM x 6 MINUTES

MIN 1 - Ground to Seated L

MIN 2 - Ground to Seated R

MIN 3 - Sit-up to Lunge L

MIN 4 - Sit-up to Lunge R

MIN 5 - Lunge to Stand L

MIN 6 - Lunge to Stand R


SKILL

AMRAP x 6 MINUTES

Full TGU Play!


Workout

4 ROUNDS FOR TIME

20 Deadlift 95/65

20 Front Rack Lunges

20 Sit-ups*


*GHD Optional

 Capacity Work

4 ROUNDS FOR TIME

20 KB Deadlift 

20 Lunges with KB

20 Sit-ups

 

Homework

 CONDITIONING

3 SETS

EASY EFFORT

8:00 Run


-Rest 2:00 b/t Sets-


*Breath through nose only


GYMNASTICS

FOR TIME

4 ROUNDS @80%

3 MU

200m Run

1 LLRC

200m Run


-Rest 5:00-


4 ROUNDS @80%

8 sHSPU

200/150m Row

12 sTTB

200m Row

 

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