Warmup: ROM, dynamic stretches, 10 push-ups, 10 diamond pushups, 400m run
5 narrow grip push-ups
7 skull crushers *
9 dumbbell bench press with a twist *
Partner does 50m shuttle runs until round is completed.
Partner 1 does bar work, partner 2 does shuttle runs until P1is finished.
* Pick a set of dumbbells to use for both exercises.