Turkish Get-ups + Presses
Pick a weight where you can maintain control throughout. It might not be the heaviest weight, but it should be something that is challenging.

Options: no weight
🤰 perform 8 Side Plank Hip Lifts, each side + 4 Z-Presses.
Equipment: single dumbbell, kettlebell, water bottle, can, shoe.

Handstand Push-up on a Box
Pick an option that is challenging and scares you just a little.

Options: perform on your toes on box —> perform on knees on box —> adjust height of box/surface.
💪 perform 2 Around-the-worlds, total, switch directions for each rep.
🤰 perform 20-30 sec. Bear Crawl.
🔥 perform Strict Handstand Push-ups on the wall.
Equipment: chair or low stool.

Weighted Plank
Pick a weight that is just heavy enough for you to maintain your position.

Options: perform without weight —> adjust to 15-20 sec.
💪/🤰 perform Elevated Plank without weight.
Equipment: backpack, dumbbell, kettlebell, sack of potatoes.

Push-ups
Pick an option where you can move fast.
Options: adjust # of reps to 10 —> perform on knees.
💪/🤰 perform 10 Elevated Push-ups.

Additional Afterburner Options
Adjust rest period to 45-60 sec. after each round.

✅ Weight for Turkish Get-ups.
✅ Something you can elevated your legs on.
✅ Weight for Planks.