Target time | 20:00

Today’s workout is going to be a grind! The workout should take somewhere between 20:00 and 30:00.

The row should take between 4:00 and 4:30. Given the time it should take to finish this workout, the row shouldn’t feel like a sprint. Instead, find a pace that is going to allow you to finish the row and move on to the next movement without having to take much of a break before getting to work.

The plate carry should be moderately heavy and take everyone around 2:00. During the 100-m carry, do your best to not drop the plate more than 2-3 times. Expect to have trouble breathing during this movement because the plate will be pressed against your chest.

The Turkish get-up is a movement that is slow no matter how fast you want to move. Pick a weight that allows you to perform 3-4 reps in a row before having to take a quick break. Make sure that you have full control of the KB during our warm-up sets because if not you will have a really tough time with that weight during the workout. The goal is to finish the get-ups in 2:00 or less.

When you get to the air squats, it’s time to send it! Move through those as quickly as possible and finish the workout strong!