12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R)
Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with.
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.
Then, as quickly as possible:
100 Mace front pendulum @ 10kg. W, 12kg. M
Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.
And then, 2 rounds of:
20 Kettlebell deadlift @ (up to) 3/4 BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest
Work hard, stay focused on position, and keep rest within designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.
And finally, “Time under tension”:
25 Dowel partial pull-over + 50 steps walking lunge @ cool-down pace
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.