A) 2 Rounds 1 min High Knees 20 alternating Bodyweight RDL`s 15 Air squats B) 2 Sets 10 Jumping Squats 10-20-40-60-40-20-10 Jumping Jacks Rest 3 min b/t sets B) 3 Supetrsets 8 Upright Rows to Strict Press each Arm 12 Tall Kneeling Hammer Grip Triceps OH Extensions Rest 90 sec