Warm Up
Jump Rope 60 sec – Strict Pushup – Prisoner Squat
Jump Rope 60 sec – T – Pushup – Prisoner Lunge
Jump Rope 60 sec – Spiderman Pushup – Prisoner Walk

Med Ball Drills 2 Rounds
5 Squat Throws – 5 Lateral Throws – 5 Sprawl Balls

Try to increase KB Wt every 2 Rounds

6 Rounds (each arm)
2 TGU
3 Windmills
4 Snatches
5 Swings

40 on / 20 off
V-Up
Reverse Crunch
Leg Raise
Bicycle
Plank (60)