Warm up:
Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Cossack Squats 10 Seconds of Rest 20 Seconds of Plank Walks
10 Seconds of Rest 20 seconds of Scapular Pull-Ups 10 Seconds of Rest 20 Seconds of Jumping Squats 10 Seconds of Rest
Workout:
Complete as many rounds and reps as possible in 30 minutes of: 3000 Meter AirBike immediately followed by…
3 Rounds of 15 Wall Ball Shots (9/7Kg) 10 Barbell floor presses (BW/ 70%BW) 5 Strict supine grip pull ups
Postworkout:
Three sets of: Landmine Press x 8-10 reps (Left Arm) Rest 30 seconds Landmine Press x 8-10 reps (Right Arm) Rest 30 seconds Alternating Bent-Over Kettlebell Row x 10-12 reps Rest 60 seconds