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)