Workout Breakdown
The Routine (1-3 times)
1
Halos
1 set × 8-12 reps
2
Weighted Rotation Swings
1 set × 8-12 reps
3
Lateral Arm Throws
1 set × 8-12 reps
4
Swing To Squats
1 set × 8-12 reps
5
Get-up Sit-up
1 set × 8-12 reps
6
Press-ups
1 set × 8-12 reps
7
Iron Back (or Bulgarian Bag Clean-and-press)
1 set × 8-12 reps
8
Power Snatch
1 set × 8-12 reps
9
Weighted Frog Hop (or Jump Squat)
1 set × 8-12 reps
10
Hammer Curls
1 set × 8-12 reps
11
Tricep Extensions
1 set × 8-12 reps