12.1.12 Recovery

Workout
Throw Medicine Balls (various)
Then:
3×15 Bulgarian Bag Halos
Then:
1-5 Crossover Medicine Ball Push-ups (see photo)
Between each set do 15x DB Bent-Over Row 
3 sets (to warm-up)
Then:
Single-Arm, Single-Leg Bottoms-up KB  Strict Press (same side, i.e. right leg down, right arm pressing)
Set 1: 12 reps each @ 20-25#
Set 2: 8 reps each @ 25-30#
Set 3: 6 reps each @ >30#
This is one block, do two. 
On the second block do contra-lateral (i.e. right leg down, left arm pressing)
Then:
5x Pull-up +
15x Single Arm KB Row
Rest plenty
4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

I was delighted to see many of our females doing 'real' push-ups. If you like their push-ups you should see their pull-ups.

One of my favorite single limb exercises. I complicated it further with the bottoms-up tweak to stress the deviators of the forearms.