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Lunge + Shoulder Dislocate https://www.youtube.com/watch?v=0awjJrt_6SU…

…so your chest is over the bar and back is flat. Pull bar up to belly, keeping your core tight and squeezing your shoulder blades together at the top. https://www.youtube.com/watch?v=3xTa8HsEuS8…

…a sandbag. “Bodyweight Rob Shauls” are a separate exercise, done with bodyweight only. 1x Bodyweight Rob Shaul = 2x Walking Lunges (4x steps total) + 2x Burpees. Click HERE https://www.youtube.com/watch?v=dyTBzo_G7os…

Hang squat clean into a thruster https://www.youtube.com/watch?v=GNSFo8PZsuM…

Proper position for Ab Bridge https://www.youtube.com/watch?v=l8YIa58YplM…

…sandbag for the 6x Hand Release Push Ups. Note – the video below does not show the Hand Release Push Ups …. but do them anyway!   https://www.youtube.com/watch?v=TX9RGLAQ6yQ    …

…the kettlebell touches the ground and then stand up, opening up your hips at the top. During the decent, shoot the opposite leg back behind you as a counterbalance. https://www.youtube.com/watch?v=gjgdNmgMXMQ…

…at the hips on one leg keeping back set and chest forward shooting the other leg out behind you. Can be completed with kettlebells or dumbbells. That’s 1 rep. https://www.youtube.com/watch?v=h4E3gK16QQY…

…each hand, clean them to your shoulders and then alternating arms press the kettlebells up to the ceiling keeping core tight. Press right + press left = 1 rep. https://www.youtube.com/watch?v=Un6tLqEwgK8…

With back flat, feet a little wider than shoulder width for a good stance, and core tight, pull the kettlebell up to shoulder/chest squeezing your shoulder blades together. https://www.youtube.com/watch?v=tO4JpUbrBBY…