Push Press x 4
95 100 105 115 125

Front Squats x 6
100 105 115 125 135

Seated Rows 5 x 5
205 205 205 220 220

10 Sets of This Circuit
A1 Jump Rope x 1 min
A2 Sit Up Chest Throw 5 kg x 30
A3 Jump Rope x 1 min

Exercise Bike Resistance 3 ... 30 minutes