Thursday 03.21.24

Strength / Skill
Spend 10:00 minutes building to a Heavy Turkish Get-Up

Conditioning
“The Turk”

24:00 minute EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 V-Ups
minute 3: 7/7 Single Arm Kettlebell Snatch
minute 4: 14/11 Calorie Ski Erg

Kettlebell Load: 53/35lb, (24/16kg)

Machine Substitutions:
15/12 Calorie Row or Bike Erg
14/11 Calorie Assault Bike
13/10 Calorie EchoBike

Optional Accessories
3 Sets, For Quality
10/10 Single Leg Barbell Hip Thrust
20 Russian Twists (Over and Back = 1 Rep)
30 Banded Glute Bridge March