Warm-Up.
Cars neck, scapula ,shoulders ,hips, ankles

Part A: 3 rounds of
Wall Slides x 10
15 sec Pec Activation hold a heavy Kettlebell or dumbell with your arms extended squeezing with the palms of your hands
10 Snow angles
10 good mornings
10 side lunges

Followed by…

Part B: Every Minute on the Minute for 9 minutes (3 sets):
Station 1 – Deadlift 8 reps
Station 2 – weighted Hip Bridges x 10
Station 3 – Barbell row x8 or Single arm Row each sidex8

Then…

Part C: One of each Tabata work 20″ , Rest 10″
This part will be repeated through the week, we will use this high intensity program to increase our endurance.

1,Jumping Jack’s
2, spiderman planks
3,Sprint on spot
4,Tuck jumps
5, airsquats
6, split jumps
7, shuttle sprints
8, broad jumps

Part D: Three sets :
Every 90 seconds of the following…

9 Burpees and 9 Strict Handstand Push-Ups
9 Burpees and 9 push press
9 Burpees and 9 alternate dumbell Snatches