A. Turkish Getups with Dumbell
3-3-3 – do 3 on one side then 3 on the other side for one round
B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:
- 9 x Burpees
- 20 x Kettlebell Swings
- 20 x Air Squats
C: Then EMOM for 5 minutes hold L-Sit for 15 seconds
Result: Part A: 10kg/14kg/16kg; Part B: 6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week. Next week can up the first two rounds to 20 seconds.