Sledge hammer strikes: (works arms, shoulders, back and core)
- stand with feet slightly wider than shoulder-width, handsstart with one near the hammer and one on the bottom of handle
- lift hammer at least 45 degrees  over shoulder
- with all your power swing hammer down to tire sliding upper hand down to lower hand
- alternate sides

Landmine squat and press (works shoulders and thighs)
- stand with feet slightly wider than shoulder width apart, bar at chest level, facing bar, one end of bar on floor
- squat down to the box, keep bar at chest level, lower body until elbows almost touch thighs
- explode up off heels, extending your arms up and forward

Landmine 1-arm row (works core and back)
- place left foot forward , ball of right foot about 30" behind left foot
- hold bar with left hand just outside left knee
- move only at elbow, row the bar up to hip height and return to start
- switch arms and foot position

KB swing with top rotation (works shoulders and core)
- stand shoulder width apart
1 know with both palms facing body
- thrust hips forward  and swing on overhead
- at top of movement rotate torso to the right with on still overhead
- return torso to center and let kb come down to starting position
- repeat on left side
- that’s one rep

Landmine 180 (works shoulders , core, builds explosive upper body strength )
- feet wider than width, grab end of bar, rest on left thigh
- keep arms straight, rotate bar 180 across body, pivoting on ball of left foot until bar rests on right thigh
- move bar back to start position
- keep movement continuous, knees soft and arms as straight as possible

Tire flip ( whole body)
- feet wider than than hip width lower into deep squat
- hands under tire, palms up, raise tire with straight arms by standing from squat
- drive through heels get a leg under tire and continue to flip

Zercher squat (works legs and abs)
- barbell in crook of elbows, hands together by chest
- squat keep w