Warm up: Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets): Station 1 – Kettlebell Windmills x 5-10 reps each arm Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds Station 3 – Alternating Cossack Squats x 14-16 reps
Strength:
Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Dumbbell Bench Press x 5-6 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Workout: Complete as many rounds and reps as possible in 15 minutes of: 3 Strict Handstand Push-Ups+3 Push presses (80/40Kg) 3 Weighted Ring Pull-Ups (20Kg)+6 Ring Pull ups 6 Front Squats (80Kg/40Kg) +6 Alternating Pistols