30 min - 2 sets,
45 min 3 sets
Push up from ground to 2 boxes, 1 foot on box 10 total
Plank hands on ground, feet on wall - 40 sec
2 min rest
Pull up with weight if needed 5-6 reps
Barbell snatch (light weight, fast movement) 6-8 reps
Side plank with db shoulder raise 10 per side
2 min rest
Walking lunge with DB 6 per leg
Box drop, 3 hurdles with a long jump 3 reps
Stand on bosu with medicine ball trunk rotation 40 sec
Core
Windshild wipers 30 sec
Plank on Exercise ball with trunk rotation 30 sec
Russian twists on Bosu 30 sec
Brutal bench 15
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