Warm up: (0-12:00)
100m Run
10 Hollow Rock
10 Superman
5 Hip down push up
5 Single arm overhead step back lunges (each arm) (light weight)
4 rounds
Specific (12-25:00)
Turkish get up
3 single arm sit up each side
3 ½ turkish get ups (practice extending hip all the way with hand down prior to stepping back into lunge)
2 Turkish get ups each side with light weight + 2 each side with workout weight
Bent Row/ Strict press
3x 5 each movement starting with empty and building to workout weight.
RXConditioning: (27-57:00)
400m Run
21 Bent Row
15 Strict press
9 Turkish get ups (53/35lb. KB)
5 rounds for time.
(95/65lb.)
Intermediate:
400m Run
21 Bent Row
15 Strict press
9 Turkish get ups (35/20lb. KB)
5 rounds for time.
(75/55lb.)
Baseline:
200m Run or Row
21 Bent Row
15 Strict press
9 Turkish get ups (no weight)
5 rounds for time.
20/15lb. DB’s
(57-60:00)
10 Banded pass through
+
30 Banded pull a parts for quality
High aerobic, low destruction, movement as recovery based session. Barbell movements should feel relatively “light”, typically resulting in full completion of reps in 2 sets on each round.