1 . practice pull up 10 min ( kipping or butterfly )
2 . tabata
every exercise 8 rounds of 20 sec work, 10 sec rest
after every exercise rest 1 min
push press
air squats
dumbell snatch, 20 sec right hand, 20 sec left hand, scale: hang dumbell snatch
box jumps
hand release push ups
double unders or single unders