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Alot Approximately 34 Minutes. 4/2/1 Tempo (except Plyo exercises). Set 1 Push ups with Feet on Bench Place both feet on top of the sitting part of a bench. Put your hands on the ground parallel to one another slightly wider than shoulder width. Maintain a strong plank position and lower your body towards the ground with control. Make sure The center of your chest is going in the direction of the imaginary line between both of your hands. Make sure your elbows angle backwards at a 45 degree angle during the decent and asent. Push back up to the starting position for one full repetition. Bench Dips Place both hands on the sitting part of the bench. Make sure your finger tips are facing forward and your hands are at the edge of the bench. Place your feet in front of your body as far out as you can without creating any distance from your hips and torso to the edge of the bench. Lower your body torwards the ground with control by bending the elbows. Once you reach a 90 degree angle in the elbow joint, push your body back up to the starting position for one full repitition. Bench Jumps Stand on the ground facing the sitting part of the bench. Bend your knees, rotate your arms backwards slightly, and in one powerful movement lean slightly forward, thrust your arms forward and jump on top of the bench. Land as softly as possible and bend your knees on landing. Stand fully upright and step down off the bench in a controlled manner to reset from the original starting position. Set 1 Scheme: Do 3 full sets - approximately 10 minutes. Set 2 Scheme: Do 3 full sets - approximately 10 minutes. Set 3 Scheme: Do 3 full sets - approximately 10 minutes.

Alot Approximately 34 Minutes. 4/2/1 Tempo (except Plyo exercises). Set 1 Scheme: Do 3 full sets - approximately 10 minutes. Set 2 Scheme: Do 3 full sets - approximately 10 minutes. Set 3 Scheme: Do 3 full sets - approximately 10 minutes.

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.