Warm up:
3 Rounds of 10 reps each
KTB swings
Jumping Jacks
Squat jumps
Push ups
Strength:
6 Rounds of 8-10 reps (60% 1RM)
Bench press
Rounds 1: (10 reps of 50%1RM)
Rounds 2-3: (9 reps of 60% 1RM)
ROunds 4-5: (6 reps of 65% 1RM)
Round 6: (3 reps of 70% 1RM)
Workout:
8 Rounds of
5 Burpee Muscle ups
10 Devill´s presses (20-25Kg/10-16Kg)
15 KTB Goblet squats
Postworkout:
4 Rounds of 8-10 reps
DB Flyes