18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3)
Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately.
Then, as quickly as possible, 3 rounds of:
3 Sled drag (20 yd. each @ BW)
9 Goblet squat @ 55lb. W, 70lb. M
12 Straight jump
There is no designated rest- if needed, keep it short and specific (3-5 breaths). Position and range of motion govern weight in squat- if designated weight breaks either, adjust one interval down and continue safely.
1 minute rest. And then, for max calories:
One minute Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.
And finally:
3 minutes Airdyne (Arms only)
18 3/1000 Bodyweight row
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.