Warm up: 3 Rounds of 10 walk-over medicine ball push-ups 10 Cossacks 10 walking lunges 200-meter run
Strength: 5 rounds of 5 reps of Shoulder press (behind neck)
4 Rounds of 5 reps of Shoulder press (front of the head)
rest 1 min.
5 rounds of 5 reps of Bent row with barbell
4 Rounds of 5 reps of Weighted triceps dips
Workout: 15 minutes of 10 medicine ball throws over pull up bar 10 burpees
Postworkout:
5 Rounds of 6 reps
Back squats
2 min. rest
5 Rounds of 5 reps
Front squats (go heavy)