7/12/2024

The Ballad of Songbirds & Snakes

Affiliate Compete (RX+)

5 Rounds

7 Overhead Squats (135/95)

14 Toes to Bar

42 Mountain Climbers

Freedom (RX'd)

5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar

42 Mountain Climbers

Independence
5 Rounds
7 Overhead Squats (95/65)
9 Toes to Bar

36 Mountain Climbers

Liberty
5 Rounds
7 Dumbbell Front Squats (light)
11 Hanging Knee Raises

16 Jumping Jacks

Target time: 11-13 minutes
Time cap: 15 minutes

Turkish Get Up

Review form, then build up to a heavy Turkish Get Up with good form on each side.

Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.

Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)