150 Single-unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds
10-12 Air squats
10-12 GHD hip-extensions
10-12 Push-ups
Then
Turkish Get-up progressions as needed to working load
And/Or
As desired
WOD
A. Perform 10 minutes of perfect Turkish Get-ups (53/35lb KB) or the heaviest weight you can manage.
B. Strict press: 5-5-5-5-5. Work up to your best set of 5 by the fourth set, then use about 80% of that for the last set. Perfect form! Elbows in front of the bar in a strong rack position, vertical path of the bar, staying over your base (mid-foot), solid, engaged core.
Post TGU reps and weight, and press loads to Comments.
Swimming tomorrow!