Warm up – 30/10 x 3 – jog lane, jump squats, fast feet, skiers, ball toe touches

Circuit x 4

Wallball x 15
V-Crunches x 15
Bent rear lateral raises x 10
Knee tuck crunches x 15
Sumo high pulls x 15
Jump Rope 1:00

Finish – sprawl drill 2:00