Thursday 5.16.2019



A. Three sets of:
Dumbbell Floor Press x 8-10 reps @ 3011
Rest 45 seconds
Bent-Over Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit or Tuck-Sit x 20-30 seconds (accumulate this if needed)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
2 Turkish Get Ups Left Arm
4 Kettlebell Waiter’s Squats Left Arm (go straight into this from your second Turkish Get Up)
6 Kettlebell Push Presses Left Arm
60ft Kettlebell Overhead Carry Left Arm
12 Elbows to High Plank
2 Turkish Get Ups Right Arm
4 Kettlebell Waiter’s Squats Right Arm
6 Kettlebell Push Presses Right Arm
60ft Kettlebell Overhead Carry Right Arm
12 Calorie Row, Ski, or Bike

The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 15 minutes.


Run 800 Meters @50%

Run 100 meters @90%
Rest 30 seconds
x 15-20 rounds
(all runs should be within 3 seconds of each other — if you fall off more than this, terminate the work)

Run 800 Meters @50%