1,000m Bike

2 sets:
10 empty bar deadlifts
10 groiners

10 monster walk steps, forward
10 monster walk steps, backwards

Goblet Squat Demo

Turkish Getup progression

Warm-up:

4 sets:
3 deadlifts

5 heel elevated goblet squat

1 Turkish getup (alt arms each set)
- Lift every 2:00.
- Start light and build up to starting weight.

- Build in goblet & tgu weights too

3-5 SETS:

:30 Plank

10 Heel Elevated Goblet Squat

2/2 Turkish Getup

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Every 3:00 for 6 sets:
15 Supermen arch-ups
12 double-DB farmers carry reverse lunges (35/50 lb)
10-15 unbroken double-DB deadlifts

20 sets for distance:
:40 standing bike
:20 seated bike