WARM UP (3-5:00)
Standard warm up
A) BUY IN (6:00)
6 min. AMRAP:
30 Jumping Jacks
10 Alternating Reverse Lunges
10 Alternating Single-Leg Deadlifts (hand support optional)
B) CONDITIONING (3:00)
Run to drinking fountain and back or similar (approx. 250m)
C) STRENGTH (5:00)
Tabata Squats 8 rounds of:
10 sec. rest
D) CONDITIONING (20:00)
20 min. AMRAP:
40 Alternating Single leg V-ups (20 per side)
40 Mountain Climbers (20 per side)
10 Vertical Jumps (go for height on these)
100m run
E) CONDITIONING (3:00)
Run to drinking fountain and back or similar (approx. 250m)
F) COOL DOWN (3-5:00)
Standard cool down