Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
Complete 80m sprint (40m out and back) before completing 10 reps of an exercise and rest 20 seconds between exercises. Complete 2 rounds with 2 minutes between rounds.
1. Squat Clean and Thruster
3. V Situps
4. Front Rack Lunges
5. Bent Row
6. Russian Twists
7. Overhead Squats
8. Floor Press
Downward Dog, Upward Dog, Pigeon and Lunge Stretch.