10 Turkish Get-up @ 50-60% of 1RM
Switch between arms in any way you choose- If under 6 months attendance, 6 of 10 reps are performed as 2-count variation.*
Then, as quickly as possible:
100 Mace front pendulum (10kg. W, 12kg. M)
Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.
And then, 2 rounds of:
Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Attempt to match/ exceed sit-up reps between round 1 and round 2.
*Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.