2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press
-into-
8:00 AMRAP
5 Kip Swings
5 Hang Muscle Snatch
(empty bar)
5 Overhead Squats (empty
bar)
10 Sit Ups
WORKOUT PREP-
3 sets:
3 Overhead Squats (build in
weight)
3 Toes to Bar
WORKOUT - The Ballad of
Songbirds & Snakes
Freedom (RX’d)
5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
(KG conv: 52.5/35 OHS)
TURKISH GET UP 1X1:
Review form, then build up to
a heavy Turkish Get Up with
good form on each side.
Within 8 minutes, gradually
increase the weight until
you reach a controllable,
moderately heavy weight that
you can lift with both arms.
Take 70-80% of the top
weight and complete:
5 sets
2 Turkish Get-Ups
(Left+Right)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 45 Second Ring Tricep
Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix