Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 40 Seconds Training / 20 Seconds Rest / 4 Rounds Body weight squats Push ups Tricep dips Alternating Lunges Resistance band Squat and press Resistance band Push up Resistance band Tricep Extension Resistance band shoulder raises Cone jumps Suicides

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