Warm up:
3 Rounds of 10 reps
Resistance band good morning
Resistance band L-Sit shoulder press
Resistance band front squats
Strength:
Barbell row
5-7-7-9-9-7-7-5
Rest 1 minute between rounds
add weight every set
Workout:
Tabata Up Yours
For max reps Deadlift (70/45Kg) 8x[20:10] Rest 4 minutes Push press (35-40/20-25Kg) 8x[20:10] Rest 4 minutes Box jumps (20/16 inch) 8x[20:10] Rest 4 minutes Ball slam (15/10Lb) 8x[20:10]
Postworkout:
Your choice (abs excercise)