FITNESS & PERFORMANCE
A. Turkish get-ups
4×4/arm; Rest 60-90s b/w arms
•Build as able. These should be tough but maintain good positions.
Record weight lifted.
B. 3 rounds @ escalating pace per round—
4 min AMRAP:
21 wall balls (20 to 10’ – 14 to 9’)
15 box jumps, step down (24”/20”)
9 Russian KB swings (70/53)
-Rest 1 min
•First round should be at 75% effort (moderate cycle time, smooth transitions, etc.) Last round should be at high effort. If the prescribed weights are too heavy to move through smoothly, reduce them.
•If you don’t have negative splits on this (meaning faster pace per round), you did this incorrectly.
Record reps completed per round.