Warm up:
3 Rounds of 10 reps
DB Shoulder press in L-sit
Mountain climbers each leg
Push ups
Good mornings with KTB
Strength:
Behind neck Shoulder press 1RM for 12 minutes
Workout "Make Mine a Double":
For max rounds On-the-minute Double KB Jerk (2x10-16/20-24Kg) Start at 1 rep, add another rep at top of each minute. Continue until you cannot perform the requisite number of reps/round
....then
AMAP Push ups in 2 minutes
Postworkout:
Bring Sally up
Knees to elbows