All movements done with a 53lb kettlebell

10 turkish getups alternating sides

over head squats (used a clean and jerk to get it into overhead position)

5 reps in left hand 5 in right hand

5 reps in left hand 5 in right hand

5 reps in left hand 5 in right hand

5 reps in left hand 5 in right hand

5 reps in left hand 5 in right hand

halos 1 in each direction

stretched out with the cobra stretch

notes= the amount of unilateral overhead work this week is more then enough to keep my abs defined.