Part 1
Every 2 mins for 10 mins
3 Push Jerks (70-80% effort)
Part 2
Every 1 min for 15 mins, alternating between:
Min 1: 5 Shuttle Runs, 20 m
Min 2: 7 Weighted Pull-ups, pick load
Min 3: 15 Toes-to-bars
*Shuttle Runs- 10 meters down and back = 1
Post Work
Alternating Dumbbell Hammer Curl 14-14-14, using heaviest weight per set
Dumbbell Overhead Tricep Extension 15-15-15, using heaviest weight per set