GENERAL WARM-UP
1 set:
1:00 row, bike, ski, or run (200-m)
10 single-leg toe touches/leg
:10 samson stretch/leg
:20 side plank on elbow/side
10 DB single-arm shoulder press/arm (light)

1 set:
1:00 row, bike, ski, or run (200-m)
:20 scale hold/leg
5 split squats/leg
:20 side plank on hand/side
10 DB shoulder press (workout weight)

1 set:
1:00 row, bike, ski, or run (200-m)
– Go fast.

On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.

STRICT CHEST-TO-BAR REVIEW & SCALING
1-2 sets:
3-5 strict chest-to-bar pull-ups

TURKISH GET-UP
PROGRESSION FOCUS
DB windmill Wide stance, slight bend in the knees, hips go back as the shoulders go forward and eyes stay on the DB.
DB overhead lunge + windmill Step back into a lunge, then windmill forward to the floor and back up.
4:00 Turkish get-up practice Athletes practice the full ROM from the ground up and back down.

RX

AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

INTERMEDIATE

AMRAP 10:
1-2-3-4…
DB Turkish get-up (25/35 lb)
Strict pull-up
– Continue adding 1-rep to each round until time expires.

BEGINNER

AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring row
– Continue adding 1-rep to each round until time expires.

2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation