Warm up:
2 Rounds of 10 reps
Triceps push ups
Pull ups
Bandy shoulder press
Squats
Strength:
Bear complex
1-2-3-4-5-4-3-2-1
Workout:
20 min. Time cap
1-2-3-4-5...
Bar/ Ring Muscle ups or 2x Chest 2 Bar pull up+Triceps dips
10-11-12-13-14-15 DB Push ups
Postworkout:
Abs workout