Turkish Get-Ups & Row

(Compare to August27, January 7 & April 4, 2019)

Warm up:

50 Jumping Jacks

20 Good Mornings 15/20

Lunge Twists

Then complete the following*:

Section 1:

1 Mile Timed Row (1650m)

Section 2:

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