Upper Body Workout

Warm up

Gunslinger x 10 reps

Standing Thoracic Arm Rotations x 10 reps

Forward/Back Arm Circles x 10 reps in each direction

Overhead Circles x 10 in each direction

Walkout into Push Up x 10 reps

Row or Ski x 5 minutes 

Secondary Warm Up

2 rounds

Band Shoulder Pass Through x 10 reps

Band Pull Aparts x 20 reps

Underhand Pull Aparts x 20 reps

Ball Slams x 5 reps

Workout

A1) Double Kettlebell Hike Clean 5 sets x 3 reps

A2) Barbell Push Press 5 sets x 5 reps

B1) Bench Press 3 sets x 15, 12, 10 reps

B2) Pull Downs x 10 reps

C) Push Ups x 100 reps

Finisher

Ski or Row for 5 minutes

2 min break

Ski or Row 5 minutes

Decompression

Floor Scorpions x 10 reps

Cobra Push Ups x 10 reps

Kneeling Spinal Rolls x 10 reps

Pigeon Pose Rocks x 20 reps each leg

Side Childs Pose x 5 reps each way

Child's Pose x  30 seconds to 1 min