Warm up:
2 Rounds of 12 reps
Bandy Shoulder press in L-Sit position
Push ups
Squats
Bandy pull downs
Strength
increase load every new round
5 Rounds of 5 reps
Shoulder press (barbell front)
then
5 Rounds of 5 reps
Shoulder press (barbell behind neck)
then
AMAP KTB Shoulder press (16-20Kg/10-12Kg)
Workout:
12 minutes (add one rep each round)
12 Goblet squats
9 DB push ups
3 Pull ups
Postworkout:
5 Rounds of 5 reps
Back squats
5 Rounds of 40s
Plank