20 reps Turkish Get-up / Arm bar stretch/ Windmill complex*
@ (up to) 50-60% of TGU 1RM**
Alternate L to R as desired; rest every 2 lifts as needed (up to 1 minute). If/ when fatigue alters form (usually first manifested in a failing lock-out) make an immediate adjustment to detail, weight, or both.
*Complex= 1 top-down Turkish Get-up + minimum 10/1000 arm bar stretch at the bottom + back to standing + windmill + reset to neutral foot position with kettlebell still overhead = 1 rep. Not engineered to be complicated, just to fact-check position, demand patience and details, and improve strength coordination.
**If 1RM varies between the TGU and windmill, weight is set by % of the lighter.
Then, 5 aggressive minutes of:
Medicine ball throw/ catch* @ 15lb. W, 20lb. M
Today, every 10 reps ball stays in-hand and touches the ground 10 times (squat and touch the ground). Partner 1 performs touches first 10, and partner 2 the next. Count total completed throws. Minimum distance is 12. ft.
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
And then, skill work:
Jumprope/ Double-under
Tumbling/ Headstand/ Handstand
“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!