A. Turkish get up – In a 7 minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep. Choose a load that becomes challenging but allows you to move well without compensating.

B. Single arm KB push press w/ 2 second pause overhead – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with a light KB, then add load if movement feels good.