| Exercise | Reps | Sets | Rest | Notes |
|
Pushups |
Max |
3-5 |
60s |
Different variations of each workout |
|
Suitcase row |
Max both sides |
3-5 |
60s |
Weaker side first match reps with strong side |
|
Calf raisers |
Max both sides |
3-5 |
60s |
Weaker side first match reps with strong side |
|
Jump Squats/Jump lunges |
Max |
3-5 |
60s |
Once the height of the jump decreases significantly, the end-set |
|
Suitcase deadlift |
Max both sides |
3-5 |
60s |
Weaker side first match reps with strong side |
|
Plank twist |
10 each side |
3-5 |
30s |
|
|
Mountain climbers |
60 |
3-5 |
30s |
Fast as possible |
