Strength:
Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up
Workout:
Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds
Postworkout:
Three sets of: Split Stance Romanian Deadlift x 8 reps each leg
Rest 60 seconds Single-Leg Hip Thrusts x 8 reps each leg
Rest 60 seconds