Max Strength and Conditioning Workouts

Max Strength Workout
Dynamic Warm-up
Then:
2×25 Netural Press-ups
2×25 Close Grip Press-ups
Then:
5×8 Close Grip Floor Chest Press
Then:
2×8 KB Bent Press (24kg-32kg)
2×3 BB Single Arm Shoulder Press
Then:
2×5 BB Single Arm Curls +
2×10 Chin Ups
Then:
Cool down and Stretch

Group Dynamic Bodyweight Conditioning Workout
Total Body Dynamic Mobility Warm-up
Then:
5 minutes Jump Ropes +
45 seconds Pike Press-ups +
15 seconds rest +
45 seconds Windshield Wipers +
15 seconds rest +
45 seconds U-Sit-outs +
15seconds rest +
45 seconds Tiger Press-ups +
15 seconds rest +
45 seconds Gorilla Walk +
15 seconds rest +
2 minutes total rest
Complete 3/4/5 rounds depending on your conditioning levels and energy levels
Then:
Cool down and Stretch