Due to the Falmouth Road Race this weekend we agreed to move up our normal Saturday training session to Friday hoping my body would recover in time.  Since we missed kickboxing this week while I was seeking refuge down the Cape and missed training last week due to the Great Urban Race, we decided to get right back to business.  Pull ups on the forefront of that list.   We focused on upper body and my shoulders are still burning 7 hours later.  I am waiting for the muscle soreness to set in.  It should be intense.

Upper body again? You best be able to still carry me. Cooper does not walk where Cooper does not want to.  

Set 1: 1 minute each (except 7’s) use highest weight kettle bells you can handle: 1 Set

Barbell row
Mac Raises
Overhead press
Bicep 7’s
Barbell Row
Single arm throws
Double Arm throws
Overhead triceps extension
Barbell Row
Push Ups 1 min

Set 2:  Four sets

20 high knees into burpee with full jump 2 minute
Pull ups until failure

Set 3: 1 minute each using medicine ball: Two sets

Standing medicine ball twist (arms out straight)
Pushups with one hand on medicine ball
Medicine ball partner slam toss
Pushups
Medicine ball straight arm figure eights
Medicine ball planks pushing ball back and forth
Flutter ab kicks with medicine ball chest press

If you have any questions on how to do any of these exercises feel free to send me a message and I can tape them and post them on YouTube when I get home later in the weekend! Happy
Saturday all!!!