Warm up : Push up sprints

Not for time (Quality)
4 rounds of
12 DB Pulls alt arm (Plank position)
20 LEG Pulls (Sitting on a bench or box using a band attached to the rack) Like a gym machine
20 alt. V-ups
5 rounds of
TABATA 20/10sec (alt)
Jumpin Air Squats
Sprint Medball
KB high Pulls
Push Ups