Warm-up- Band walk x up and back Hip Bridges (on 1 or 2 legs) 3×8 Workout- 30/30 interval 1 arm push press 2 hand swing moving plank (push-up position down to elbows) 2 hand swing 1 arm push press jump rope do three round. rest about a minute in between rounds. 30/30 stands for 30 [...]
