Warm up:
Tabata
Box step ups
DB Shoulder pressess
Incline push ups
Workout:
Part A. Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Push Presses (45/30Kg)
Rest 2 minutes, and when the running clock reaches 7:00…
Part B. Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (20-25/10-15Kg) 15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Part C. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 15 Push-Ups
Postworkout:
Four sets of: Dumbbelll Biceps Curls x 13-15 reps Rest as needed Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side Rest as needed