1. Warm up.
2. Strength: Resting 60 s between sets:
Press: 2-2-2-2-2-2-2-2-2-2
3. Tabata: 16 rounds (20 s work: 10 s rest) of :
32 kg kettlebell swing
Press ups
So you do 20 s of kettlebell swings, 10 s rest; 20 s of press ups, 10 s rest; 20 s of kettlebell swings, 10 s rest and so on for 16 rounds = 8 minutes
4. Recovery: mobility work