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Exercises

Set 1: 3 rounds
Handstand Push-ups
Handstand Push-ups
30 seconds
Barbell Push Presses
Barbell Push Presses
30 reps
Battle ropes
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Standing bradford press
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Kettlebell pirate ships
20 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Single arm linear jammer
30 reps
Landmine 180s
20 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
30 reps
Car drivers
25 seconds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Straight raises on incline bench
20 reps
Anti-gravity press
20 reps


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