7 Rounds not for time
5 Weighted Pull-ups
3 Turkish Get-ups (per side)
Increase weight each round until 5 PU/ 3 TGU in row are HARD! Stay at that weight.
use KB’s for the weighted pull-ups and TGU’s (10,18,26,35,44,53,70)
or if banded pull-ups (green, blue & purple, blue, red, purple, yellow)
3 Tabata Cycles of:
Turkish Sit-ups (25/15)
*complete all 8 cycles before moving onto to the next exercise.
Recovery Day = TGU @ home and stretch