Equipment needed :- 
Skipping rope or broom handle or resistance band
A dumbell or a rucksack 

Part A) 
Pressing warm up 
3 rounds of 
20 Prone presses 
1 round press-up matrix 
Arms out plank 

Part B)
5x5 
Strict Hspu 
Or 
Pike press 

Part C)
100 single arm push press 
Every minute 5 burpees 


