THURSDAY

Warm-Up

2-3 Sets, For Quality

1:00 minute Ski or Row

10 Disc Body Saws

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

Strength / Skill

Spend 10:00 minutes building to a Heavy Turkish Get-Up

Conditioning "The Turk"

24:00 minute EMOM

Min 1. 15/12 Cal Row.

Min 2: 15/12 GHD Sit-Ups or Plate Sit-Ups

Min 3: 16/12 Alternating Single Arm DB Snatch 22.5/15

Min 4: 15/12/9 Calorie Ski Erg 

Min 5. 40m Sled Pull 50/30

Min 6. 20m Dead Ball Carry 50/35

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