Warm up:
Push ups
Squats
L-Sit bandy shoulder press
Strength:
6 Rounds of
DB bech press
10 x 20Kg
8 x 25Kg
6 x 30Kg
6 x 30Kg
8 x 25Kg
max unbroken 20Kg
Workout:
Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 12 Strict Handstand Push-Ups 20/15 Calories of Assault Bike 20 Alternating Pistols 100 DU
Postworkout:
3 sets of 10 reps
Tall Kneeling Palloff Press