Upper body strength workout

Heads up Westpoint!  This is what I have for us today.  See you at 4.

Stretch. Warm up your shoulders by doing "halos" with a light kettlebell, or arm circles (like you did in school)

Total body
Turkish get-ups (heaviest weight you can use with proper form and complete 4 sets of 4 reps on each side)

Chest & Back
Compound set (repeat one exercise immediately following the other)

• kettlebell bench press for 8 reps
• pull-ups (use different style each time: commando (4 each side), horizontal, "L," and regular) for 8 reps
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 32 bench and 32 pull-ups)

Compound set

• push-ups for 25 reps
• kettlebell rows for 12 reps each side
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 100 push-ups and 96 rows)

Shoulders & Traps

• kettlebell military presses for 8 reps
• kettlebell high pulls for 10 reps
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 32 presses and 40 pulls)

Total body finisher
using suspension rings perform 3 sets of 8 (4 each side) "lawnmowers"
-OR-
using heavy tire perform 3 sets of 5 flips
REST 60 seconds between each set

REPEAT stretches
Let me know if you like this one.