I couldn't resist making this silly graphic - that's my computer science / digital arts degree WORKING HARD FOR YOU! (...must not have class shove neighbor's car around the parking lot for the next '300' workout...)
Start out withof course, we did a little extra here and there because it's Monday and people seemed a little tired or stressed or something thing... I had many available and encouraged people to switch in order to be challenged but also to not sacrifice form.
Three rounds of:
10 Heavy if you can - military presses (5 per side)
20 Leg Raises (they did these on the ground, back pressed into ground, grabbing onto the stationary poles of our HIGH TECH* ab stations, lowering legs carefully and with tons of abdominal tension)
20 Push Ups
20 Deadlifts with Upright Row (2 distinct movements)
10 Round the Worlds - AKA "Slingshot" (5/side)
Rest as needed
5 Turkish Get Ups Each Side
Finish up with your!
*I am being sarcastic, these are large metal pipes firmly cemented into the ground. Alternately, these can be performed with your hands next to your body, pressed into the ground, making sure to keep your lower back also pressed into the ground while slowly and carefully raising your straight legs off the ground. If you're working up to this, a bend in the knees (held rigidly!) is a good alternative. Check out the leg raise section infor an excellent progression towards one of my favorite exercises of all time - the hanging leg raise. The good news is the first progressions can be done anywhere.