(Photo: Bukowski. Our isolation breeds whichever demon we feed.)
6 rounds of:
Add a 2/1000 pause to any transition point that you are struggling with in Turkish Get-up. Position governs weight in both movements- be critical of the details, and adjust as needed if they do not comply.
Then, 3 rounds of:
1 minute Farmer hold @ minimum BW
1 minute weighted plank hold @ minimum 1/2 BW
(Up to) 1 minute rest
Today, any rest taken during work round comes off the minute in between. Take only the rest you need- no more.
If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.
And then, as quickly as possible:
30 calories Airdyne @ 100%
30 “Prison” Abmat sit-up
This is a sprint, not a jog. Any visible drop in pace or effort will result in 10-calorie + 10 sit-up addition for the group.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!