General Warm Up

1 rounds 30m (1 length of gym) each of:

Forward Skipping

Backward Skipping

High Knee Skipping (fwd)

Lateral Shuffle

Carioca

Forward Walking Lunges

Backward Walking Lunges

Spiderman Crawl (forward)

Crab Walk (backward)

Ape Crawl (lateral)

Strength

4 rounds of:

(8) Renegade Rows

(12) In & Outs

-Perform 8 RR’s followed immediately by 12 I&O’s, rest 60 sec b/w rounds.

Work Capacity

5 rounds for time of:

(200m) Run

(12) Squat Thrusters

(16) GHD Reverse Leg Lifts

Core

2-3 progression sets of:

(20) V Up Raises

(16) V Up Straddles

(12) V Up Circles