1 Turkish Getup
Sets: 3 Reps: 6 (each arm) Tempo: 211 Rest: 0 Seconds
Hold a dumbbell in one hand and lie on your back on the floor. Hold the dumbbell straight over your face . Keeping the weight at arm’s length overhead, raise your torso off the floor  and stand up as quickly as you can . That’s one rep. Alternate arms each set.
2A Alternating Medicine-Ball Pushup
Sets: 2-3 Reps: 6 (each arm) Tempo: 311 Rest: 0 Seconds
Get into pushup position, resting one hand on a medicine ball . Lower your body until your chest is about one inch off the floor , and then push up. Roll the ball to your other hand, and repeat. That’s one rep.
2B Inverted Row
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor . Now squeeze your shoulder blades together and pull yourself straight up . Slowly lower yourself back to the starting position. That’s one rep.
3A One-Arm Dumbbell Swing
Sets: 2-3 Reps: 12 Tempo: 111 Rest: 0 Seconds
Get into an athletic, shoulder-width stance holding a heavy dumbbell in one hand. Allow the weight to hang in front of your body and between your legs . Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level . Reverse the motion to return to the starting postion-that’s one rep-and immediately begin the second rep. Complete all your reps, and then switch arms and repeat.
3B Hanging Knee Raise
Sets: 2-3 Reps: 10 Tempo: 3211 Rest: 60 Seconds
Hang from a bar as you would to do a pullup and bend your knees 90 degrees . Contract your abs and raise your knees up to your chest . Lower your knees to the starting position. That’s one rep.