High Intensive Internal Training (HIIT) DAY 1- Day 3

Clean and Press: Clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.
4 sets of 10 reps

WALKOUT: Walkouts are pretty much a total-body move. Specifically, they target:
Shoulders
Triceps
Chest
Glutes
Hamstrings
Core
Instructions;
a) ‘Place your feet flat on the floor, your hands close to your feet, and you’ll feel your hamstrings stretch. 
b) Next, walk your hands away from your legs, keeping your legs straight as you move forward until you’re in a high plank position. Then walk your hands back towards your feet and stand upright. 
4 sets of 10 reps