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

4 Rounds
200m Suitcase Carry (50/35)
8 SA Push Press (R)
8 SA Push Press (L)
1 min Plank

Pick one dumbbell and make friends with it. You will carry it around the block (switch hands when needed, stand tall), then come in and do 8 Push Press with one arm and 8 with the other, followed by a 1 min plank.


Push Press

Barbell Bettys

Push Press

6 @ 60%
5 @ 70%
4 @ 75%
3 @ 85 %
2 @ 95%
1 @ 100+%


Push Press

500m Row

into 4 ROUNDS
12 Push Press (75/55)
12 Pull-ups or Ring Rows

into 400m Run

15:00 Time Cap


Pull-up (Kipping) | Push Press | Ring Row | Row | Run