Workout of the Day
3 Rounds Not For Time
10 Goblet Cossack Squat (5×5)
2 Turkish Get Up (1R/1L)
Slow and controlled movements here. If you are feeling yesterday, definitely keep the weight light on the Cossack Squat and think of it more as a loosening up stretch.
For the TGU, use the heaviest KB you can handle. Focus on body alignment and finding the best leverage as you from position to position. SLOW AND CONTROLLED!
Kettlebell Swing | Turkish Get Up
A) 20 DB Snatch (alternating hands, 10×10)
B) 15 Box Jumps
A) Sprint 200
One works, one rests as you alternate movements, each one being a minute or less. Run as fast as you can on the 200s.
Write something nice about your partner in the notes.
Box Jump | Dumbbell Snatch | Run
each movement will be performed 4 times
A) 8-10 box tricep dips
B) 3-5 barbell roll outs
C) 10 weighted Bulgarian split squats
(odd) 10 wall balls
(even) 10 med ball rotations or med ball sit ups