WARM UP – MOBILITY
Dynamic shoulder warm-up and activations for pressing and pulling
With a light KB warm-up some pressing, pulling, and review Turkish get-ups
Every 90s x 8 sets: (4 sets each alternating)
1) 6-8 Shoulder press @3,1,X,1
2) 6-8 Strict pull-ups @3,1,X,1
Every 2 min x 6 sets (3 sets each alternating)
1)10-12 Glute bridge dumbbell bench press @3,1,X,1
2) 8-10/side Parallette plank supported kettlebell rows @3,0,X,0
Heavy but don’t max out on these, keep movements smooth and stable
In 8 min complete as many quality reps of Turkish get-ups as possible.
Choose a light-moderate weight, where you can keep moving and maintain perfect reps throughout.