Warm-up with more pushups
Goblet squat x15
Box jump x15 ( had issue being able to softly land, did tuck jumps instead)..10 min
At your own pace, x16:
Dips (tricep started cramping)
Trx squat jumps
“Man makers”( pushups with dumbbells, then single arm plank row, then stand and bicep curl to shoulder press)
Wall squat with heavy dumbbells held overhead…class in a line. 1 person sprinting 3 times back and forth. Weight holds changed over time. Back on floor, held press. Then held with legs 6 inches off floor. Then leg lifts. Then short flutter kicks to 95. Then long flutter kicks to 65. Post workout stretch.