WARM UP
10-15 min cardio . Get the heart rate up in any way.
Warm up shoulders 5min. Rotate and swing to increase blood flow to shoulders.
STRENGTH/SKILL
Single arm tempo press 3X30
6x 8 reps
Use heaviest weights possible.
Between every set do 10 push ups with feet elevated on chair or lower if needed.
WORKOUT
Intervalls
4x 2min on 2min off

during 2 min
20 squats ( Change squat variation every round)
10 sit ups
20 mountain climbers
Max reps of burpees.

Push hard and go fast to get as many burpees as possible each round.

COOL DOWN
5 min calm breathing lying on back. then stretch for 5min.