20 2-count Turkish Get-up* @ 60-70% of 1RM
Switch left to right as needed to accommodate designated weight.
2 minutes rest, then:
:20 sec. Airdyne sprint**
10 Box jump (20″ W, 24″ M)
10 minutes. Complete as many rounds and half-rounds as possible.
*Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point. (There are 8.) 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.
**If an Airdyne is not available, substitute double-unders.