Turkish Get-up - 3 right arm & 3 left arm, with three push presses each round
50 mountain climber - 2 count
rest as needed
This workout could take between 25 and 40 minutes.
Increase weight each round. Perform 3 TGUs and then perform 3 shoulder presses or push presses before switching to the other arm. Record the max weight lifted for each arm. If you max before the 6th round, stay with the same weight. It is not necessary to increase the weight each round.
Men-start with a 25 or 30 pound weight, women start with a 15 or 20 pound weight.
Warmup & Cool down: Trainer's choice
RESULTS:
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