Specific Warm-Up:
GHD Back Extensions or Good Mornings (3 min)
Russian Twists (3 min)
Turkish Get-Ups (4 min)
WOD:
RX: EMOM 15:
Minute 1: 10 Barbell Weighted Good Mornings
Minute 2: 20 Russian Twists (14/20 lb)
Minute 3: 1 Turkish Get-Up/side (35/50 lb)
Intermediate:
Minute 1: 10 Barbell Weighted Good Mornings
Minute 2: 20 Russian Twists (10/14 lb)
Minute 3: 1 Turkish Get-Up/side (26/35 lb)
Beginner:
Minute 1: 10 UnWeighted Good Mornings
Minute 2: 20 Russian Twists (8/10 lb)
Minute 3: 1 Turkish Get-Up/side (10/20 lb)
Post-Workout Skill Work:
Tabata :20 work :10 rest
Alternate between:
Push-Ups (odd rounds)
Air Squats (even rounds)