OHP – Plant your feet, maintain full structural integrity & ensure your back doesn’t bend
Face Pulls – Less emphasis on weight – keep reps at 12, controlled movements with a hold at the top
SINGLE ARM KB ARNOLD PRESS FROM THE FLOOR – Control is King
KETTLE BELL PUSH PRESS – Focus on an explosive push into a controlled eccentric
SEATED LATERAL RAISES – If your tight on space these can also be done standing
HIGH PULLS – Elbows pointing high with the focus as ever being on quality of movement
SINGLE ARM HOLD 45 SEC E/A – Suitcase hold focussing on core integrity for the duration of the hold.
LEAN AWAY SIDE RAISES – Grab onto anything that allows to to be around a 45 degree angle for both movements using a DB or KB.
LEAN AWAY PRESS – Perform from the same position & weight as a superset – essentially a shoulder press all 8 sets back to back.
ROPE THREADING – Take a battle rope above your head with arms straight and thread the entire rope backwards – then forwards.
PRISON PUSH UPS – Arms sent in an arc motion above your head touching backs at the peak, arcing back behind your back followed by a press up for 1 rep.
BATTLE ROPES – Alternating slams and different range oscillations.
SINGLE ARM SNATCHES – A weight that you can do for the time frame with minimal breaks.
HEAVY BAG CARRIES – Couple this following heavy cardio work to complete the carries with an elevated heart rate.
KNEES TO ELBOW HANGING CRUNCHES – Hanging from a bar – hands close together with an over / under grip. Bring your knees up to touch your elbows for one rep.