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For strength, find a 1RM turkish getup for each arm. Use dumbbells, kettlebells, or even barbells.
Conditioning is the same 5 minute AMRAP with a 2 minute rest between. For every rep difference, do an equal amount of penalty burpees after the AMRAP (untimed) DON’T game round 1.


1RM Turkish getup (each arm)


AMRAP in 5 minutes:
15 KB swings, 55/35#
15 box jumps, 24/20″
15 pull ups

rest 2 minutes

repeat above

for every rep off round 1, do equal amount of burpees after 5 min AMRAP

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