Movement Prep:
Shoulder Series x 1
Scapula Series x 1

Warm Up:
Repeat the following cycle for 12 min:

  • 6 Hanging Shrugs w/ 3 sec pause
  • 12 KB around the world (6 reps each direction)
  • 6 Goblet squat w/ 3 second pause
  • 12 Bear Crawl Touches
  • 6 Spiderman Steps w/ vertical reach (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

Skill: 10 minute Turkish get up progressions

Workout:
"The Furnace"
For Quality:

  • 10 punch and crunch each side
  • 1 minute russian swings
  • 10 half up (kneeling with hand still on ground) each side
  • 1 minute russian swings
  • 10 full turkish get ups on each side
  • 1 minute russian swings