20 Turkish Get-up + arm-bar stretch @ 60% of TGU 1RM
Rest as needed in 2-rep increments, and switch arms as desired. Arm bar stretch is held for a minimum of 5/1000 at the bottom of each rep.
If designated weight compromises position in Turkish Get-up or arm-bar, make as minor an adjustment as needed to continue safely.
Then, with a partner and as quickly as possible:
20 Medicine ball throw/ catch + Burpee (15lb. W, 20lb. M)
Today, as soon as the ball is thrown, a burpee (minus clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, burpee, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.