WARM UP – MOBILITY
400m row & 400m run (start on either – steady warm-up pace)
Roll out: calves, quads, upper back/Lats
Lacrosse ball: Glutes, traps, pecs
Cossack hold (use post for support if needed to keep heel down)
3 ROUNDS: ROW / DU / RUN
Compete 3 rounds for time:
– Rest 2 mins between rounds –
– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
Spend 10-12 min building up to a heavy Turkish get-up (KB or DB)
You must complete the same weight in control on both sides, and may record best weight used in lbs.