Warm up:
3 Round of
6 Banded push ups/ hand release push ups
12 Jump squats
4-4-4 Resistance band shoulder fix excercises
Strength:
Paused back squat (70% 1RM)
4-5-6-7-6-5-4
Team Workout women vs. men:
Benchpress/ floorpress AMAP for 15 minutes (70/35-40Kg)
Change in team members as needed to gain as many reps as possible in 15 minutes
Postworkout:
Tabata
Sit ups AMAP