Single Arm Chain Shoulder Press and Lunge Combo

Name of move: single arm chain shoulder press and lunge combo
Muscles used: shoulders, traps, core, lower back, legs, gluteus.
Good for: build power for picking up, punches, grip strength, conditioning arms and legs.
Issues: chain falls out of hand, fatigue quickly.

Single Arm Shoulder Punch

Name of Move: Single arm shoulder punch" weighted"
How: from kneeling using alternating leg and arm
Muscles used: shoulders, triceps, chest, core
Good for: building power in punch's, core stabilization, conditioning.
Level: depends on how much weight is pushed. Moderate -advanced
Suggested reps: until fatigue
Issues: not enough weight or to much weight. Not core stable and struggle's when performing exercise. Possible slipping of bottom of bar on floor.