Strength: 8x2 reps Bench Press (use atleast 85% max)
Follow each set with 6-10 reps seated Row with 75% max resistance
21 Hanging Clean
21 Pull ups
21 Ball Crunch
21 KB Swings
15 Hanging Clean
15 Pull Ups
15 Ball Crunch
15 KB Swings
9 Hanging Clean
9 Pull ups
9 Ball Crunch
9 KB Swings
Follow each set with 6-10 reps seated Row with 75% max resistance
21 Hanging Clean
21 Pull ups
21 Ball Crunch
21 KB Swings
15 Hanging Clean
15 Pull Ups
15 Ball Crunch
15 KB Swings
9 Hanging Clean
9 Pull ups
9 Ball Crunch
9 KB Swings