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21, 15, 9 reps of:

  • One-Arm Overhead Walking Lunge
  • Turkish Getup
  • Box Jump

We call this the hangover, because the Turkish Getups end up being harder than getting out of bed with your head hammering.

Lock a 50-lb dumbbell out over your head and start into the lunges. At 21 (alternating arms as comfortable), keep your arm locked out and lay down on the ground with your weight still overhead.

Take your time and go slow.

The first round will take a while and teach you patience with that weight above your head.

Don’t push either arm too hard, as these add up over time. Finish each set with some box jumps to let your shoulders rest.