Colossal Countdown - Our Fond Friend

EQUIPMENT: Mat, Heavy Dumbbells (DBs), 1 Extra Heavy Dumbbell 

WARM-UP:

2 x thru: (heavy DBs)

*30 sec. x Jumping Jack

*30 sec. x 1DB Jumping Jack

*30 sec. x 2DB Sumo Squat Jumping Jack

2 x thru: (extra heavy DB)

*30 sec. x Goblet Squat

*30 sec. x R Rack Lunges

*30 sec. x L Rack Lunges

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~10 ea. x 1/4 Turkish Get-Up (extra heavy DB)

*100-80-60-40-20: Low Jacks 

*10 - 8 - 6 - 4  - 2: DB Squat Clean and Thruster

~5 ea. x 1/2 Turkish Get-Up (to 1 knee)

*80-60-40-20: Air Squats (alt. Regular and Sumo every 10 reps)

*8 - 6 - 4  - 2: (Donkey Kick to) DB Pike Push-Up to Sumo Squat Curl and Press

~3 ea. x Full Turkish Get-Up

*60-40-20: Single-Arm SDLHP (switch arms ea. 10 reps)(w/ 2 DBs in hands; only using 1DB at a time)

*6 - 4  - 2: 2 Push-Up/ 2 OH Press Weighted Burpee 

~3 ea. x Full Turkish Get-Up

*40-30-20-10: Single-Arm Thrusters (switch arms every 5 reps)

*4-3-2-1: Man Maker

~3 ea. x Full Turkish Get-Up

*20-10: Front Rack Side Lunges (switch legs every 5 reps)

*2 min.-1 min.: Single-Arm Atop DB Push-Up to 3x Lateral DB Hop-Overs OR Single-Arm DB Deadlift to 3x Lateral DB Hop-Overs

ABS:

*1 min. x Suitcase Crunch

*30 sec. ea x Side Suitcase Crunch

*1 min. x Plank - Side Knee Touch

*1 min. x Plank - Knee to Forehead