Why in the world would we do 100 turkish getups?
Well check out the article: http://www.menshealth.com/fitness/off-day-exercise
Workout of the Day:
Warm Up
2×5 Wall Squat
2×5 Goblet
2×10 Pass Through
Then:
2×5 Windmill (5 a Side)
2×5 Windmill 25/15 (5a Side)
Then:
100 TGU 25/15 (50 per Side)
Then
Cool Down 400m Walk
Competition:
10min General Warm Up for Shoulders and Hips
A. Gymnastics Practice
3×3-5 Skin The Cat (from L-Sit) or Strict Toes to Bar @1X31
3x60sec Belly to Wall HSH
Then:
2×10 Shoulder Tap (Against Wall)
2×5 Forward Roll
Then:
2×10 Shoulder Tap (Free Standing)
2×5 Backwards Roll
Then:
2-4x(5m+10m) Lateral Wall Walk + Walk Away From Wall
*If handstand walk is not quite there, use a spotter to help you walk 10m.
3×3-5 Assisted Levers
*Attempt a 3-5 second decent (use to soft boxes for your head to go between or two benches)