As many complete sets of the following in 20 minutes:
6 Turkish get-ups (dumbbell, 3 get-ups each side)
10 thrusters (a squat w/shoulder press on way up)
60 punch combos on heavy bag
10 kicks on heavy bag
10 ball slams (w/d-ball or med ball)
20 ground ‘n pound (strikes on grappling bag)
5 pull-ups
As your humble pace-setter I completed 4 complete sets of the above in 19:35 and then finished out the final 0:25 on the heavy bag. I used a 30 lb. dumbbell for the get-ups and a set of 30 lb. dumbbells for the thrusters. The d-ball was 30 lbs. I consider myself an intermediate to advanced practitioner (depending on the exercise) so adjust your lbs. according to your own level.
Warning: Consult with your doctor before beginning the Black Belt Workouts program. Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.
