Workout:
Dumbbell Complex:
6x Bicep Curl +
6x Military Press +
6x Hi-Pull from Floor +
6x Front Squat Push Press +
6x Bent Over Row +
6x Upright Row +
6x FSPP
Maximum number of rounds in two minute sets (try for three)
Four total sets resting one minute between each
Done for speed with strict form
Then:
Two minutes of:
5x Jumping Pull-up +
5x Dumbbell Push Press @ 30-50% BW
Five total Rounds, Rest one minute between each
Then:
25x Ball Slam @ 60# Ball
Rest as needed on way to 25 total reps