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