We got three hard hitting sets coming at you today. Before we get to that though, we will be performing some Turkish Get-ups in an extended warmup. The weight on your dumbbell should be light today, something you can move seamlessly thorough the 14 reps with. For the workout, things may get a little spicy. You have three sets of cals on the bike or rower and alternating hang DB snatches. This is meant to be fast. We don’t want the athletes spend more than 3 minutes on either movement today so the weight on the dumbbell should be something that you could do unbroken when fresh. In the workout, you may break the reps up into 2-3 sets. Total time today with rest should be no more than 22 minutes.

EXTENDED WARM-UP

FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

WORKOUT
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-