Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
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
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-Ups or L-Seated DB Press
6 Strict Pull-Ups
12 Alternating Cossack Squats