10 5 count burpees
10 3 count air squats
10 sit ups
10 reverse hypers
Spend 5 minutes smashing calves and triceps.
5-5-3-2 as warm up
5 SETS of 3 REPS add weight from last time. If you are still learning the lift, keep it light and work on form!
Tabata Squats(20s on/10s off for 8 rounds or 4 minutes)
Rest 1 minute
Tabata Kettle Bell Swings
Shoulder- hand over head with band 2min/arm
Shoulder- hand behind back 2 min/arm
Hamstrings- foot elevated to hip 2min/leg