Warm-up
5 rounds
2 Arm Bar Stretches (hold 3-5 seconds)
1 Turkish Get Up
Workout
5 rounds of 3-5 Reps
Performed in a circuit, 3 minute rest in between rounds
Squat (40-50% of 1 rep max)
Deadlift (80% of 1 rep max)
Military Press (80% of 1 rep max) KB or BB
Weighted Pull-ups (80% of 1 rep max)
Note: The purpose of performing a light weight low bar back squat is assist the dead lift. It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.
Finish with 1 Round
100 One Arm Swings (switching hands at the top of each swing) 1.5 pood KB