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Components

Turkish Get Up

Metcon

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Workout

Double Dip

Warm-up

Warm-up:
3 Sided plank (:30 per side)
4 Perfect Lunges w/ Rotation
then, 10 Minutes of Turkish Get-ups

Turkish Get Up (10 Minute to build to a heavy single (per side))

Turkish Get Up

Metcon

Metcon (Time)

For Time:
Open with, 3 Rounds of:
10 Toes to Bar
15 Russian KBS (62-71lbs)
20 Single Arm Dumbbell Push Presses (30-40lbs)(10 per side)

Into:
40 Double Unders (hands low/ use your wrists)
800m Run
40 Double Unders

Close with, 3 Rounds of:
10 Toes to Bar
15 Russian KBS (62-71lbs)
20 Single Arm Dumbbell Push Presses (30-40lbs)(10 per side)

Want to see some of these movements in action? Check out our .