10 RFT Alternate Rounds with Partner (5 each)
4 Turkish Get Ups
8 Plank KB Pull Throughs
100ft Farmers Carry
6 Shuttle Runs (down and back for 100ft total)
Purpose and Desired stimulus:
– Core strength
– smooth calculated movements on Turkish get ups
– strength intervals
– possible recovery workout
– Can push the pace on shuttles to add intensity
Scale to ensure the desired purpose and stimulus are met with the folllowing
Scaling options:
– Use a weight that allows for proper form on Turkish get ups
– set up a 50ft section; down back for farmers; down back 6 times on run