Warm Up:
2 Rounds...

  • 6 Hanging Shrugs w/ 3 sec pause at top
  • 12 KB around the world
  • 6 Goblet squat w/ 3 second pause
  • 12 Bear Crawl Touches
  • 6 Spiderman Steps w/ vertical reach
  • 12 Single leg deadlift


Movement Prep:
5 KB Armbar each side
5 KB Windmill each side

Skill:
10 Min Turkish Get Up Practice

Workout:
"The Furnace"

  • 10 Punch-and-crunch each side
  • 1 Min Russian KB Swings
  • 10 Half up (kneeling with hand still on ground) each side
  • 1 Min Russian KB Swings
  • 10 Full Get ups on each side
  • 1 Min Russian KB Swings

Start light and work to AHAP with each section

Scaled:
Start w/light dumbbell