A. Turkish get-up: 3 sets of 2 reps per arm at a moderately heavy weight. Do each set of 2 reps without setting the weight down. Keep moving through these.
B. For 2 rounds, doing 2 minutes of work, and with a 30 sec transition time between movements:
- Overhead KB or DB carry (single weight, fairly heavy) for laps
- Heavy suitcase carry for laps
- Bearhug sandbag carry plus 3 squats at each end, for laps.
Work front to back in the gym if needed. Sandbags should be relatively heavy (40-75 lbs for women, 60-100+ lbs for men). You may also use the d-balls if we’re short on sandbags, but these will be a bit more challenging.