Do this workout 5 times through for the reps listed as fast as you can.
16 total Bosu Piston Press
(Alternate arms as if you are punching)
*If you don't have a Bosu ball put a pillow or something unstable
5 Hang Clean-Press <--video here)
*this can also be done with dumbbells/kettlebells
10 Knees to Elbows
8 TRX Bicep Curls
(Use dummbells if you need)
(Use dummbells if you need)
15 Box Jumps
50x Jump Ropes
FINISHER: 75 Full situps with feet up
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