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TGU

Workout 217

Just Keep Swimming A1) Airbike x 3minA2) Swing x 10A3) TGU x 1/1A4) FC – 1 Lap Up and Back20min continuous movement TGU = Turkish Get UpFC = Farmers Carry This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 211

3-5 ROUNDS in 30 minutes or less A1) TGU x 1/1A2) Ball Crawl 20mA3) Air Bike 500m A4) Shoulder Taps 10/10Optional – Croc Breathing3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:

Workout 204

5 ROUNDS in 30 minutes or less A1) Right: TGU -> OH Carry 1 lapA2) Left: TGU -> OH carry 1 lapA3) 10 x Swing or Slam Ball5 Rounds TGU = Turkish Get UpOH = Over Head This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 203

Strength endurance 20min AMRAPA1) 2/2 x TGUA2) 30s Wall SitA3) 15 SwingsA4) Rack Carry 1 Lap each armA5) 10 calorie SkiErg TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 201

60 minutes or less A1) Kicksits x 50/50 B1) 300m SkiErgB2) SLDL x 5/5B3) Hindu Push Up x 85 Rounds C1) TGU x 1/1 x 10 SLDL = Single Leg Deadlift This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:

Workout 194

Kettlebell Training A1) TGU x 5/5 B1) KB complex: 20min AMRAP– Clean x 2– Press x 1/1– Squat x 3*** If you strong enough do with double Kettlebells TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 187

5 ROUNDS in 30 minutes or less A1) Swings x 10A2) TGU LeftA3) Swings x 10A4) TGU Right5 Rounds TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 183

60 minutes or less A1) TGU x 3/3 B1) GS x 8B2) Hip Bridge x 8B3) Row x 8B4) Step Ups x 8/8B5) Floor Press x 8/83 Rounds C1) 5min SkiErg TGU = Turkish get UpGS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 167

60 minutes or less A1) TGU x 1/15 rounds B1) Goblet Lunges x 10/10B2) Hip Bridge x 105 Rounds C1) Military Press x 5/5C2) Hoist x 35 Rounds D1) Farmers Carry 10 laps TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 166

60 minutes or less A1) Dead Stop Swings x 10 (heavy)A2) Pull ups x 5A3) Shoulder openers x 15 B1) Get Up -> OH walk -> Get down x 1/1 (TGU Variation)10 rounds TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment: