[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]
1. TURKISH GET UP (3 REPS/SIDE)
Start in the fetal position on your right side with the kettlebell racked in your right hand. Roll onto your back, lift, bend, and place your right leg slightly wider than hip-distance, then reach out your left arm resting on the floor, about 45-degrees. Press the bell overhead on an exhale, engage your core and push yourself up (torso only), with your stabilizing arm still straight, still with the bell above your head, in line with your shoulder. Make sure you keep your eyes on the bell throughout the exercise. Next, bridge your hips, and slide your straight left leg back to a 90-degree angle, still lifting your hips. Turn your left leg in line with your right (lunge position), and push yourself up to standing. Face straight ahead, with your kettlebell still in the overhead lock-out position. Turn to look at the kettlebell again, and then reverse the whole exercise by stepping back with the same leg, into that lunge position, and then pivoting the leg back to that 90-degree angle, and then straightening it out in front of you (wider than hip-distance), lowering yourself down step by step until you're back in the fetal position. Switch arms and repeat on the opposite side. follow the steps until you get back to your starting position.
[Regression: Bodyweight Get Ups - 6 Reps, alternating]
2. SHINBOX EXTENSION > TRIPOD OVERHEAD REACH (6 REPS)
Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee, whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides.
[Regression: Shinbox Switch - 8-10 Reps]