3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict
Ready
5 minutes instruction Turkish Get Ups
10 minutes to work up to your MAX weight on TGU
Strength
Shoulder Press
5-3-1+ at 75/85/95% of 90%
Strength
Overhead Squat
5-3-1+ at 75/85/95%
Tabata Something Else
4 movements 8 rounds each 20 second of work 10 second rest
Pull ups
Push ups
Air squats
Sit ups
Total reps = score
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