Handstand Kick-up switches 10 minutes
Push-press 10 reps
Turkish Get Up Sit-up 10 reps
1 handed Overhead Squat 10 reps
Cossack Squats 10 reps
Perform the first 5 reps on your ‘offside’ then the next 5 on your ‘strong side’
Suggested weight is 35 pounds however scale the load so you can perform a the exercise listed with the same dumbbell.
One dumbbell per athlete and you use it for all 4 exercises above.