Warm-up

10 Turkish Get-ups (5 each arm)

Strength

Every 2 minutes for 20 minutes (5 sets each arm)

Complex:

Half Turkish Get-up (ground to standing) +

50’ Overhead Carry

Half Turkish Get-up (standing to ground) +

*complete all movements on one arm, alternate arms each round

*work to heavy weight over the 5 sets on each side

Finisher:

5 Rounds For Time:

10 MB Slams

20 MB Wall Sit Twists

Pace: Aggressive: 5:00-6:00

Beginner: light MB

Intermediate: light MB

Advanced: 35/20

Sport: 50/35