Strength
A1 – Bench press
– 5 x 4* @ 80%
*1 sec pause at the chest 1st rep every set
 

A2 – DB or KB pullover on medball
-3 x 10
 

Workout
For max reps
Tabata Shoulder height KB Swings(53/35)
Tabata Sit ups

*Score is total reps of both movements (1 number)

*Continuous running clock. Swing for 20 sec, rest for 10; sit ups for 20 sec, rest for 10. That is 1 round. Continue until you hae completed 8 rounds of the couplet.