Warm up:
Shoulder stretch drill (5 reps each drill)
then
2 Rounds of
10 reps L-sit DB press
10 reps DB one legged DL
10 Jumping Jacks
Strength: Five sets of: Push Press x 4-5 reps Rest 2 minutes
Build to today’s heavy 4-5 reps.
Workout: Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (45/30Kg) 15 Deadlifts (45/30Kg) 30 Double-Unders
Postworkout:
Bike on Airdyne for 1000m (no hands permissible)