5 minutes double-unders
Press-up; 12 reps; slow and controlled
KB Push-press; 10 reps; 2 sec pause at top
DB Lateral raise; 8 reps; 2 sec pause at top
Partner prone dislocates
a) Bench press; 10 reps; 3 sets
b) Plyometric press-ups; 4 reps; 3 sets
*Standard press-up with explosive press so that hands leave the floor, no clap, no change of hand position.
30 Wall Ball (9/6)
30 Step-ups (20)
*Step-ups – Both feet must touch top of box and ground on each rep. Knees and hips at full extension on top of box.