WARM UP – MOBILITY
Quick full body dynamic warm-up + stretch
Review turkish get-up technique
WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
In 10 minutes, work consistently towards a heavy but not absolute max.
WOD B
SWEAT, DON’T SUFFER!
Complete 3 rounds for total reps: (30 min total)
1 min: Row (Cals)
Rest 1 min
1 min: Burpee Box jumps (24/20) (must be facing + full extension/control)
Rest 1 min
1 min: Assault bike (Cals)
Rest 1 min
1 min: Kettlebell swings (24/16kg)
Rest 1 min
1 min: Anchored sit-ups (no ab-mat)
Rest 1 min
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Start on any station and rotate in order.
Record reps each rest intervals and try to maintain consistent rounds throughout the entire WOD.
ACCESSORY
Crossover symmetry “Iron Scap” or “Plyo” (Do it!)
