Strength
Turkish Get Ups
Accumulate 8-12 reps per side with a moderately challenging weight
Then, 2-3 rounds without resting
Single arm dumbbell bench in hollow x 8-12 reps/side
Forward fold with shoulder extension 5 reps + :05-:15 hold on last rep
Dip or pushup support position hold x :30-:60
Notes
Use a light dumbbell for the single arm DB bench in hollow. This is meant to challenge your hollow hold more than your pressing strength. You are trying to avoid letting the unilateral loading affect the hollow position. Ensure you start with whatever hollow position you are able to maintain throughout the set.
To make the forward fold with shoulder extension more challenging you can bring the hands closer together. You can also experiment with both pronating and supinating the hands.
Ensure you are maintaining a full lockout of the elbow and active shoulders in the support hold. Opt for the dip variation if you can. Use the pushup variation if you are unable to get at least :30 in the dip support position
Conditioning
4 rounds
250 m row
15 box jump overs w/ step down
12 V-ups
12 minute time cap
Notes
Today’s workout is four rounds of rowing, box jump overs, and V-ups. Your score will be the time it takes to complete all four rounds, or the rounds and reps completed at the 14 minute time cap.
If you think your pace on the rower will be slower than 2:10/500 m, consider rowing 200 meters instead.
Box jump overs should be done to a height that you will not hesitate to jump on. That being said, safety is most important and if you think you are going to trip, you may step on the box instead.
V-ups should be completed in no more than 2-3 quick sets each round. You may substitute single leg V-ups, tuck ups, or sit ups.