4 rounds of:
Lunge may be weighted with a barbell, two kettlebells, one kettlebell; weight today is self-scaled- if you feel you could accomplish 10 reps with the chosen weight, it is too light. If you can only complete 3, it is too heavy.
1 minute rest, then as many reps as possible in 6 minutes of:
Turkish Get-up @ no more than 50% of 1RM
Alternate arms as desired. In all movements, but especially TGU, speed is not a substitute for form.
*Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom in both directions. Maintain a stable, upright torso throughout.
**”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.