Upper Body Work

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


3×5 PVC Pipe Pass Through, slow and controlled


2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set


8×8 Dumbbell Bench Press @ 75% 1RM

-This means 8 reps for 8 working sets. (working sets means that you can take a few sets lighter weight, but they don’t count until you are at the appropriate weight) If you do not know what your 1RM is, use a weight that you can get 8 reps with, with proper form, but that is challenging.

60 Sec Rest between sets


10 Bent Over Row


10 dumbbell Fly (arms slightly bent)


10/10 Tricep Kick Backs (you can do them both at the same time if you are able to do that)


10 Seated Strict Press

Super set all the movements

5 Sets

Rest as needed


10-1 Ball Slam- Hell style

10 Ball Slam

Then hold the ball overhead for the same amount of time it took you to complete the 10 ball slam

Right into 9 Ball Slam, then hold the ball overhead for the same amount of time it took to complete the 9 reps.

Do this going all the way down to 1 rep.  You don’t ever set the ball down.  You go between ball slams and overhead holds.


10 Min Cool down Cardio @ easy pace