FILTHY SICKLES

Medicine Ball Woodchoppers L/R
4 sets x 60 seconds (30 seconds/side)
- similar to russian twists but diagonal motion
- left shoulder to right hip - right shoulder to left hip

OH THOSE RUSSIANS

Medicine Ball Russian Twists
4 sets x 45 seconds - rest 45 seconds
- rainbow like motion from hip to hip - tap ground
- can substitute ball with kettlebell, plate or dumbbell

DELTA PUNISHMENT OOH RAH

Cable Front Shoulder Raises L/R
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2-0-1-1) = (2 sec lower - 0 - 1 sec lift/raise - 1 sec peak hold)
- hold for 1 sec at peak contraction