The Fourth Alarm

You can set this workout up however you want. You may have to make adjustments to meet your needs and your facility. Let me explain how I set this workout up for me and the Recruits of TRFA 118 and you can make whatever adjustments you need.

1. We started with 10 push-ups
2. Then it was a run through a rolling trail.
3. Then 10 Turkish Get ups with 35 pound weights. See video below. Remember the primary rule to a Turkish Get up is to keep your arm straight and over you the entire movement.
4. Then is was another run.
5. Then 10 pull-ups.
6. Then another run and back to the push-ups.
7. Repeat for a total of 4 laps.

The total amount of running per lap should be about 1/2 mile to 3/4 mile. When the entire workout is done you would have done about 3 mile run, 40 push ups, 40 Turkish Get ups and 40 pull ups.