Group 1
A.Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Side Bridge 60 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run
10 Push-Ups
100 Meter Run
Group 2
A.Four sets of:
Bench Press x 3-5 reps
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 90 seconds
B.Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run
10 Ring Dips
100 Meter Run