Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

Spend 10 to 15 with a warm-up, Follow below sequence 

Warm-up 

2 rounds of:

30-seconds of jumping jacks

10 hollow rocks

10 push-ups

10 Cossack squats

10 Jumping air squat

10 Muscle snatch (light weight)

Spend 10 min with Cool Down, follow below sequence 

30 sec each leg spiderman hold

30 sec side leg stretch

2 min of shoulder stretch on wall

You can sign up for our Home program at : PA Home Program