Straight arm raise -25 reps
Ball juggle standing -30 reps
Push Up -15
Walk out Push up-10 reps
T-Raise -20 reps – 10 each way
Straight Arm Raise
Stand with your feet shoulder width apart, place your hands on a weighted bar shoulder width apart, lift the bar with straight arms above your head, and lower back to waist with straight arms.
Ball Juggle Standing
Standing upright, pass a medicine ball from one hand to the other, passing under the knee closest to the hand holding the ball.
Arms are straight shoulder width apart, abs are tight. Hold your body in a plank position and lower your body until your chest is an inch or two above the floor. Push your torso away from the ground until your arms lock.
Walk Out Push Up
Bend at the hips,plant your feet, keep your legs straight, walk your hands forward until your body is in the push up position. Perform a push up, your hands back to your feet and stand up.
Stand with a dumbbell in each hand at your sides. Keep your back straight, brace your core and slowly lift the weights out to the side until your arms are parallel with the floor. Lower the weights and raise your arms in front of your body until parallel with the floor.