WARM UP / MOBILITY
1 km Run (2 laps) – Smooth steady pace
8-10 min Roll-out (Calves / Quads / Back / Lats)
Review Turkish get-ups (2-3 min)
Then in 10 min, complete amrap alternating Turkish get-ups at a moderate / safe weight.
Goal is to move with perfect form smooth and steady for the entire 10 min.
Beginners may use Dumbbells over Kettlebells
30s Work / 30s Rest x 20 min (5 rounds of each)
Assault bike (Cals)
Kettlebell Swing (24/16kg)
50′ Sled push lengths (55/35lb) (10ft = 1rep)
If you are planning on doing the Open workout on Friday, then hit this all at a steady 70-80%, avoid the red line today!
Optional / Accessory
Crossover Symmetry: Recovery
And/or 10-15 min of focused mobility / stretching, work on your worst areas.