Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Gym Jones Style #1

  
5 pull ups
25  medicine ball side jumps – each side
5 each side – 55 lb barbell Turkish get ups
(remove weight or use DBs or KBs)
 
5 pull ups
30 sec Medicine Ball left arm hold (hold above head), then 5 squats while holding MB above head
(use heavy MB if you can – I like 20 lb)
30 sec MB right arm hold, then 5 squats
15 each side – MB side to side on extension machine
 
5 pull ups
50 MB pushups w/ legs on bench
20 MB thrusters
 
5 pull ups
25 each side – standing cable twists w/ punch 60 lbs
30 sec MB left arm hold, then 5 squats
30 sec MB right arm hold, then 5 squats
 
5 pull ups
15 each side –  MB side to side on extension machine
1 minute left side plank into 25 pushups
1 minute right side plank into 25 pushups
 
5 pull ups
30 burpees
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