Easy Bike
Active Samson

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog 

Chest Stretch :60 sec

Child Pose :30 sec

Turkish Get-up: 2 reps each side with and AbMat

**Starting Position**: Laying flat on the back. Whichever hand the kettlebell is in, that knee will also be bent with the heel near the butt. Opposite arm and leg at a 45 degree angle off the body. Core turned on.

**Elbow**: The next step is to sit-up and support the weight with the elbow. Athletes will bring the side of the chest holding the kettlebell towards the opposite side of the body by crunching over and driving through the grounded heel.

**Hand:** Simple transition here from the elbow to the hand. While continuing to punch up with the shoulder, shift the weight form the elbow to the hand.

**Bridge:** From the supported hand position, athletes will drive through the heel and squeeze the glute to come to this bridged, hip extension position. This position is great for glute and shoulder strength/stability and allows athletes to get into a position to sweep the leg.

**Sweep:** Next, we’re looking to get the leg that is away from the kettlebell back underneath the body to support the weight. Press through the floor with the support hand and foot as the leg sweep back to a support position.

**Lunge:** Another simple transition here. All athletes have to do is rotate the lower leg to establish a tall, stacked lunge position.

**Stand:** The only thing left to do is stand tall by driving through the front leg to a totally locked out position. Once finished, athletes will reverse the order and make their way back down to the start position before switching sides.

### Eyes & Elbows

A couple other things to take into consideration when completing a Turkish Get-up. The first is to look up at the kettlebell or dumbbell until athletes reach the lunge position. Keeping the eyes on the weight throughout most of the movement helps with balance and gives athletes a visual on what their elbow is doing. If they can see their elbow, it better allows them to focus on keeping it locked out. 

3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Assault Bike