(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 weighted walking lunge) Turkish Get-up: Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed). Slower, harder, and more patiently/ explosively than you think you can/ should/ need to; No stone left unturned in a truly heavy Turkish Get-up. Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

Reminder: Thumb drives constantly and aggressively back; If it does not, any positional inconsistency will magnify, and the weight will fall. Main mover in any truly heavy Turkish Get-up is a straight, strong lock-out- from the wrist, right on down. Thank you.

Then: 50 Walking lunge @ (minimum) 1/2 BW 40 Kettlebell halo + extension @ (up to) 1/4 BW 30 Elevator sit-up @ (up to) 1/4 BW (adjust to hip-up if mechanics break or discomfort impacts position) 200 Jumprope

1 minute Airdyne/ equivalent (max calories) 1 minute jumprope (max reps) 1 minute plank hold (Each position break = additional :30 sec.)

Lunge: Use any implement and carry/ hold method you choose, with the exception of barbell in the back rack.

Match pace with quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods. And then, “Time under tension”:

5 x 10 mac