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2 Rounds:
–1min Bike or Row
–10 Bootstrapper
–6ea Suitcase Dumbbell Deadlift
–6ea Single Side Dumbbell Squat
–6ea Single Side Dumbbell Reverse Lunge
–:30sec per side Bird Dog
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Good Morning
–10 Alternating Lunge
–5 Back Squat (on coach’s call)
Turkish Get Up Specific Warm-Up 1x:
–5ea Turkish Sit-Up (on coach’s call)
8 Rounds:
Min 1: Bike Or Row moderate pace
Min 2: 2 Back Squat (start at roughly 60% of your max and add 10-20 lbs each round)
Min 3: Bike Or Row moderate pace
Min 4: 5 Turkish Sit Up/side
8 Rounds Scaled Version:
Min 1: Bike Or Row moderate pace
Min 2: 2 Back Squat (start at roughly 60% of your max and add 10-20 lbs each round)
Min 3: Bike Or Row moderate pace
Min 4: 5 Turkish Sit Up/side
8 Rounds Minimal Gear Version:
Min 1: Jog or Jump Rope moderate pace
Min 2: 5-10 DB Squat depending on the load (should be moderate)
Min 1: Jog or Jump Rope moderate pace
Min 4: 5 Turkish Sit Up/side
8 Rounds Bodyweight Version:
Min 1: Jog or Jump Rope moderate pace
Min 2: 10 Tempo Wall Squats
Min 1: Jog or Jump Rope moderate pace
Min 4: 20 Alternating Wall Plank
Post Work 1x:
–2min per side Couch Stretch
–1-2min per side Hurdler Stretch
