Turkish Get-ups - use a weight that feels challenging, but not impossible. You should be able to do 3-5 unbroken.
Options: First, adjust load → then reduce number of reps to 6 total → get as far as you can in 2 minutes and move onto the rest of the workout.
💪 10 Turkish Sit-ups, total + 10 Reverse Lunges, total
🤰 20 Overhead Lunges total, switch arms half way if holding a singular object instead of one object with both hands.
Equipment options: Dumbbell, Kettlebell, Backpack

Wood Choppers - use a medium weight where you can do 10 reps per side unbroken. Although unbroken, the weight shouldn't feel too light.
Options: Adjust load
💪/🤰 decrease number of reps to 10
Equipment options: Dumbbell, Kettlebell, Backpack

Russian Twists - perform a personalized option where you can do these unbroken and fast.
Options: Adjust load → then perform with bodyweight only
💪 perform with no weight and feet off or on the ground
🤰 10 Standing Bicycles
Equipment options: Dumbbell, Kettlebell, Backpack

‍Side Tuck-ups - perform a personalized option where you can do these unbroken and fast.
Options: Regular Tuck-ups
💪 perform with arms on the ground supporting the body
🤰 omit this movement

✅ Weight option for Turkish Get-ups

✅ Weight option for Wood Choppers

✅ Optional weight for Russian Twists

⏱ Clock set to 15 minutes or 5 minute intervals.