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.