Full Body Friday

General Warm Up

Cardiovascular work 10 Min @ easy pace

Then:

Turkish Get Up (TGU)

10/10 TGU @ 10 lb dumbbell

8/8 TGU @ 15 lb dumbbell

6/6 TGU @ 20 lb dumbbell

4/4 TGU @ 25 lb dumbbell

2/2 TGU @ 30 lb dumbbell

1/1 TGU @ 35 lb dumbbell

Then:

50-40-30-20-10

Ball Slam @ 10 lb ball

Knees to Elbow

Complete 50 Ball Slam and 50 Knees to elbow, then 40 of each, 40 of each all the way down to 10.

Do these as fast as possible with as little rest as possible.

Then:

Cool Down

10 Min cardiovascular work @ easy pace