We will be slowing things down a bit today after yesterday’s “Death Row.” The workout is designed as more of a bodybuilding style workout. We have not done the Turkish Get-Up for a while in the gym. It is an excellent full body movement that demands control. So today you will build to a weight that you can successfully perform this movement with control. Modify the Strict dips to something that you still perform 10+ reps of.
To finish things off, we will break up into groups of three and work for max cals on the bike. We are looking at about a 20-30 second working period then transitioning out to rest to keep the intensity up.
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side. **For weighted sit-up, use single object across chest. ***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
IN TEAMS OF 3… ON A 10:00 RUNNING CLOCK…
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.