10 reps @ 60% of 1RM
1 minute rest
x 1
4 reps @ 80% of 1RM
1 minute rest
x 2
2 reps @ 90% of 1RM
1 minute rest.
x 3
Then, for time:
2 minutes Airdyne @ 75% (Forward)
2 Sled pull (15yd. each @ BW)
2 Sled drag (15yd. each @ BW)
20 Slam ball (20lb. W, 25lb. M)
20 Turkish Get-up @ 35lb. W, 55lb. M
”Drag” = forward, and “Pull” = backward.
If designated Turkish Get-up weight creates or forces a compromised position, make as minor adjustment as necessary to re-establish excellent form.