Upper Body Strength routine

**Adjust the weight according to your abilities.  You should struggle with the last 2-3 reps on each set of each exercise.  However, if you are struggling on the first few reps, you should drop the weight.

Stretch

Warm-up:

• kettlebell swings 24k x 50
• kettlebell halos 16k x 10 each way

Workout:

core:

• plank "bird dog" (opposite arm and leg straight out, so that you are balancing on one arm and one leg) for 1 minute/change balance arm and leg at the 30 second mark
• 40k kettlebell one-arm farmer's carry for 30 yards each side
• repeat

compound sets: chest and back

• kettlebell floor presses 32k each hand x 10
• body rows with 1.5" diameter ropes x 10 (great back and grip builder)
• 30 seconds rest
• 4 rounds

compound sets: deltoids and traps

• kettlebell military presses 24k each hand x 10
• kettlebell upright rows 32k x 10
• rest 1 minute
• 5 rounds

Finishers:

• t-bar 70lbs x 10 (***FOCUS on squeezing your middle back - this is why we are keeping it low weight)
• rest 1 minute
• 5 rounds
• burpee-to-pull-ups x 10
• rest 2-3 minutes
• 3 rounds

Stretch