15 minutes Skipping
5×5 BB Cleans at 50% your own body weight
1 rep working upto your heaviest Clean
5x Press or Push Press to OVH Squats
10x Step-ups with the BB behind the neck
5 sets in total at 50% of you heaviest Clean in todays session.
8x Swissball Dumbell Chest Press (the weight should be challenging) +
10x Swissball Plyometrics Press-ups (get the ball of the floor with control)
5 sets in total. Rest adequately between sets.
Cool down and Stretch