Notes
Warm-up
3 mins jump rope
30 mountain climbers
5 inchworm
2 x alternating plyo push ups
2 x 100 alternating bicycle crunch
Swissball front bridge x 1 min
Side bridges x 1 min
Low rep heavy weight Week 2
Shoulder & back
1 x 10 warm up set
3 x 6 actual sets
1 min rest between sets, 2 min rest between exercises