Today, first 10 reps are performed as 2-count Turkish Get-up.*
Select weights based on ability to perform 2-3 uninterrupted reps; Start at a challenging weight, and adjust down as needed to complete as prescribed. Rest as needed, and add a 2/1000 pause to any transition point that you are struggling with.
Then, pick one throw and one move and accumulate the following:
Lateral medicine ball throw/ catch (75 reps)
Karaoke runs (15 trips @ 20yd. each)
Lateral slam ball (75 reps)
“Monster walks” (15 trips @ 20yd. each)
Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med 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.
*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 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.