Do turkish get-ups for 7:00 at a steady pace… rest as minimally as possible:
Turkish Get-up 30/20
Advanced: Turkish Get-up 2/side (55/35) + 1 slow cast wall-walk
+
A1. Front Squat 7-9 reps @ 4010; rest 10s
A2. DB walking lunges 14-18 reps; rest 10s
A3. GHD Raise 7-9 reps @ 20X0; rest 120s
A4. DB Push Press 10-12 reps @ 21X1; rest 10s
A5. Knees to Elbows 10-12 reps @ 2020; rest 10s
A6. Powell Raise 10-12 reps @ 3010; rest 10s b/t arms; rest 120s
3 sets
