2 x 1L, 1R 2-count Turkish Get-up* @ as heavy as possible
Today, perform our 2-count variation as heavy as possible on each side (likely 2 intervals down from 1RM). Use warm-up sets of no more than 2 reps each side at no more than 50% of 1RM.
1 Sled drag (20yd. @ 1+1/2 BW)
”Drag” = forward, and “Pull” = backward. Note either time to completion, or distance covered in 1 minute. If designated weight is unmovable, make as minor an adjustment as needed to get it moving.
100 Mace swings (8kg. W, 10kg. M)
In a group:
(Group of 4 – 5) Medicine ball throw/ catch– 5 minutes, or 50 catches, whichever comes first.
Change direction often, stay alert at all times. Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.
(Group of 2 – 3) Accumulate 120 calories Airdyne as quickly as possible
Note the time to completion, rest 2 minutes, and repeat.
One person works at a time- either share a bike, or do the math if using different ones. If round 2 takes more than :10 sec. longer than round 1, each in the group performs 30 burpees. Strategize, hustle, and do not accept the penalty.
*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.