ROUTINE #1 5 – each side – Offset Bench Press 5 – each side – 1 Arm Barbell Press ROUTINE #2 10 reps, 10 reps, 5 reps, 5 reps 135 lb Floor wipers Romanian Dead Lifts Kettlebell Hang Clean and Press Virtual Shoveling ROUTINE #3 5 – each side – Russian Twist Lower 5 – each side – 1 Arm DB/KB Press 5 ring push ups 5 – each side – Cable Punches 5 – each side – 1 Arm 1 Leg Dumbbell Curl & Press 5 Strict Sit Ups 5 Dips on machine 5 – each side – Kettlebell Cossack Squat 5 – each side – Spiderman Push ups ADDITIONAL CARDIO Medicine ball slams (if 1 person) Medicine ball Turtle pass (if 3 or more people) (Everybody but one person will sit in V-sit position and the person standing will throw the MB to people randomly, while they maintain the V-sit) This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.