4 Rounds. Rest 60-90 seconds between rounds.
1. Single Arm Landmine Squat to Press - 5/5
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. Overhead Banded Snatch Squat
2. Single Dumbbell Skull-crusher (hold both ends of DB's and perform skullcrusher keeping elbows at 90-degress)
3. TRX Squat to Row
4. Supine DB Curls
5. Reverse DB Fly (keep shoulder blades pinched whole, but DO NOT shrug)
6. Neutral Lat Pulldown
45/10 x 2-rounds. 45 Seconds On, by 10 Seconds Rest for 2-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
2. Push Up Sidewalks (Push Up Walking Each Way Sideways Every Rep)
3. Wall Ball