Trainer: Missy
Duration: 45-60
Class Type: Partial Video
Class 24 of 24; repeat classes in groups of x4 before continuing with this program.

Today is the day. It is time to test The Turkish Get Up, strict press, and single arm swing. Good luck, go crush it.

Equipment Recommendations: light and medium bell. Plus 2 matching medium bells.

Program:
Warm Up:
:40 on :20 rest seconds double farmer carry
:40 on :20 rest seconds double rack carry
:40 on :20 rest seconds double overhead carry
x1 round

60 seconds running clock
1. Bodyweight Turkish Get Up RIGHT
2. Bodyweight Turkish Get Up LEFT
x2 rounds

For each test, use a set of weights you are most comfortable with that challenge you.
Record your weight selection for future reference.

TEST 1
Turkish Get Up
*use the heaviest weights you can lift with solid form for +3 reps*
*Rest 3-5 minutes after*
*if you are able to easily do three continuous get ups or more, it is time to increase weight *

TEST 2
Rep maximum strict press left and right sides
*Rest 3-5 minutes after*
*if you are able to easily press more than 8 reps, it is time to increase weight*

TEST 3
Endurance
Every 45 seconds x20 minutes
x6 single arem kettlebell swings
SWITCH SIDES EVERY 45 SECONDS
*if your perceived effort hits 80% capacity within the set, stop and record where you left off*
*if you finish and do not feel challenged, it's time to go up in weight*