DB push press - 5 reps right, 5 reps right
Crossover pushup - 10 reps (5 right, 5 left, alternating)
one arm KB swing - 20 reps right, 20 reps left
You choose the DB weight, go heavy and do all 5 rounds at the same weight. Same with the KB. Use a slam ball for the crossover pushups.
Warmup: 5 burpees, 10 squats, 15 mountain climbers(4-count) 6 rounds
Cool down: Max effort row sprint for 30 seconds x 4, record max meters-longest of 4 attempts
RESULTS:
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