The One and ONLY Island Box!
Fitness
A. Dumbell Strict Press 6-10 1/arm 30X0 x 4 sets.
B. 10-8-6-4-2-4-6-8-10
KB Swings (Russian) 70/53/44/35
Box Jumps 24/20
Pushups (HR Perfect Plank)
Competition
A. Backsquats @ 70% 20X0 4reps x 5 sets
B. Ring Dips 30X0 5 reps x 5 sets
C. Dumbell Strict Press 30X0 6-10reps x 4 sets
D. 10-8-6-4-2
Burpee Pullup
HSPU