Warm-up: Dynamic walking plus hamstring, 20 walking lunges, 50 JJ

8 sets each person with partner:

Banded sprint down and back length of gym + 20 DU/single jump rope alternate with partner (8 sets each, partner 1 starts, partner 2 goes after the completion of DU/JR each round)

 

8 sets:

100 m row sprint (FAST – 1:35 guys, 1:50 girls) + 6 burpee over the rower (8 sets each)

 

Finish: 30 DB shoulder press, 30 pull-ups