Strength

Mobility Warm-up & Static Back Stretch
Followed by:
2×10 Swissball Dumbbell Chest Press
Followed by:
6×3 Swissball Dumbbell Chest Press at 80% max (High Intensity Training) +
6×5 Clap Press-ups
Rest 2 minutes between each sets
Then:
4×2 Heavy Sandbag TGU (2 each side)
Rest well between sets
Then:
L Chin-ups
Hanging Knee to Elbows
4 sets to failure
Then:
Cool down and Stretch