Turkish Get-Ups +

(Compare to January 7 & April 4, 2019)

Warm up 3 rounds of:

200 m Run/Row

10 Pushups

20 Squats


Then complete the following:

Weighted Pushups

5 x 5 x 5 Weighted Pushups (Strict)

Rest 2-3 minutes between each set


Turkish Get-ups

3 x 3 x 3 AHAP Turkish Get-Up (3 Right Side+ 3 Left Side)

Rest 2-3 minutes after completing reps on right and left side


Post weights used and thoughts to comments

Experiment with different forms of weight, KBs, DBs, and barbells.

*Less than 1 month of Community Fit- practice with dumbbells first and don't try to go AHAP

*Less than 3 months - safely attempt all the reps with lighter weight

*Vets attempt heavier weights with diverse equipment


Cool Down:

Scorpion Stretch

Lower Back & Piriformis Stretches

QL Stretch

******* Knee, Hip & Lower Back Issues********

Complete the same # of reps and sets with Single Arm Sit to Stands on a bench or box


Everyone who did yesterday's workout!

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