CrossFit
using a single dumbbell:
10 weighted pull-ups
40 overhead lunges (20 each arm)
10 weighted pull-ups
30 snatches, alternating arms (15 each arm)
10 weighted pull-ups
20 overhead squats (10 each arm)
10 weighted pull-ups
10 Turkish get-ups (5 each arm)
10 weighted pull-ups
Longevity
10 ring rows
40 lunges (20 each leg)
10 ring rows
30 snatches (15 each arm)
10 ring rows
20 DB goblet squats
10 ring rows
10 Turkish get-ups (5 each arm)
10 ring rows
QuickFit
A) 4 sets (12 min):
2 min assault bike
1 min DB Snatch
B) Tabata
Alternating Hip Taps and planks
