Turkish Get-ups!

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Saturday

FREE COMMUNITY WORKOUT

9:30am

Bring your friends, family, co-workers and enemies! We will have a great time and workout!

Dynamic warm up 
Group warm up
50 heavy Russian swings
Banded shoulder warm up.
30 Turkish get ups
Front squats 
3-3-3-3. At tempo 42X1
That’s 4 seconds down
2 second pause in the bottom
X up afap
1 second hold at the top.
Score weight
After each set of squats perform 7 air squat jumps squats afap.
Wod. 
4 rounds for time
35 double unders
20 kb swings. (1.5/1)
10 hang power cleans 95/65
Mad mobi. 
Press ups
Hamstring up n over
Roll it band
Roll calves on bb

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