Skill
10-15 minutes of Turkish Get-Ups Practice
Conditioning
EMOM for 30 minutes:
Minute 1 – 15 Heavy Russian KB Swings (Rx: 70/53)
Minute 2 – 10 Lunges (5R, 5L) holding 2 KBs/DBs at sides (you choose the load — record total weight held as score)
Minute 3 – 10 Burpee Box Jump-Overs (Rx: 24/20)
Goal is to complete most rounds in under 45-50 seconds, scale as needed to box step-overs, or reduce reps or weights.