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Exercises

Set 1: 1 round
Warm Up & Stretch
Warm Up & Stretch
5 minutes
Dumbbell Clean
1 min 30 secs
Balistic Stretch
Balistic Stretch
15 seconds
Dumbbell Push Press
Dumbbell Push Press
1 min 30 secs
Balistic Stretch
Balistic Stretch
15 seconds
Dumbbell Clean and Press
Dumbbell Clean and Press
1 min 30 secs
Balistic Stretch
Balistic Stretch
30 seconds

Set 2: 3 rounds
Right Turkish Get-ups
Right Turkish Get-ups
1 min 30 secs
Rest
Rest
15 seconds
Left Turkish Get-ups
Left Turkish Get-ups
1 min 30 secs
Rest
Rest
15 seconds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
15 seconds
Swiss Ball Push-Ups
Swiss Ball Push-Ups
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Squat
Dumbbell Front Squat
30 seconds
Rest
Rest
45 seconds

Set 3: 2 rounds
Dumbbell Skier Swing
50 seconds
Rest
Rest
10 seconds
1 1/2 Push-Ups
1 1/2 Push-Ups
50 seconds
Rest
Rest
10 seconds
Dumbbell Hot Potato Squats
Dumbbell Hot Potato Squats
50 seconds
Rest
Rest
10 seconds
Dumbbell Overhead Shouldering - Left
25 seconds
Dumbbell Overhead Shouldering - Right
25 seconds
Rest
Rest
10 seconds
Dumbbell Threaded Lunges
Dumbbell Threaded Lunges
50 seconds
Rest
Rest
10 seconds
Dumbbell Shoveling
Dumbbell Shoveling
50 seconds
Rest
Rest
10 seconds
Bent Over Row
Bent Over Row
50 seconds
Rest
Rest
10 seconds
T-PushUps
T-PushUps
50 seconds
Rest
Rest
2 minutes

Set 4: 8 rounds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Cool Down & Stretch
Cool Down & Stretch
2 mins 30 secs


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