For time, using a single dumbbell: -10 weighted pull-ups -40 overhead lunges -10 weighted pull-ups -30 snatches, alternating arms -10 weighted pull-ups -20 overhead squats, 10 each arm -10 weighted pull-ups -10 Turkish get-ups -10 weighted pull-ups
Men: 50-lb. dumbbell Women: 35-lb. dumbbell
Scaling Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
Intermediate Option For time, using a single dumbbell: -10 strict pull-ups -40 overhead lunges -10 strict pull-ups -30 snatches, alternating arms -10 strict pull-ups -20 overhead squats, 10 each arm -10 strict pull-ups -10 Turkish get-ups -10 strict pull-ups
Men: 35-lb. dumbbell Women: 25-lb. dumbbell
Beginner Option For time, using a single dumbbell: -10 jumping pull-ups -40 overhead lunges -10 jumping pull-ups -30 snatches, alternating arms -10 jumping pull-ups -20 overhead squats, 10 each arm -10 jumping pull-ups -10 Turkish get-ups -10 jumping pull-ups Men: 20-lb. dumbbell
Women: 10-lb. dumbbell