Warm up:
Run 400
2 Rds.
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Every 2 min
Bench Press
5 x 5 @70-75%
Barbell curl
3 sets till failure
Workout:
60 Cal bike
50 KB Swings @53/35
40 Box jumps @24/20
30 T2B
Cool down:
1 min shoulder opener
:30 lizard stretch
:30 cobra pose
:30 downward dog
1 min child’s pose