Warm up:
Bring Sally Up
Burpees/ DB burpees
Tabata 1:
Box step ups/ KTB step ups
Mountain climbers/ Toes to bar
Tabata 2:
DB Shoulder press/ BARBELL Shoulder press (30-40Kg/15-20Kg)
Ring rows/ Pull ups
Tabata 3:
Lunges/ Jumping lunges
Bandy side steps
Tabata 4:
Push ups/ Chest tap push ups
KTB good mornings
Tabata 5:
Sandbag/ DB/ Barbell thrusters (30-40Kg/15-20Kg)
Bicycle crunches
Tabata 6:
KTB swings (Heavy)
Bicycle crunches
Tabata 7:
Medball clean/ barbell Power clean
Bicycle crunches
Tabata 8:
Handstand hold
Plank hold on palms
Tabata 9:
Jump squatsú Barbell jump squats