This is my backyard training. It matters what you do, not where you got it from, it matters only that you do it and make it your own.
Dynamic Warm-up
Then:
3 rounds of 15-9-5 reps
Deadlifts +
Press ups
Then:
3 rounds of 15-9-5 reps
Power Jabba Press with Power Band +
Pull-ups
Then:
3 rounds of 15-9-5 reps
Jumping Lunge with Barbell Twisting Rotation +
Box/Tyre/Wall Jumps
Then:
Puke Cool down and Stretch
“Insanity,” declared Einstein. “Is doing the same thing over and over again and expecting a different result.”