Warm up

Stamina 10-40-30-20 of each:
KB Swing
Good Morning
Frog Hop Broad Jump
Clean and Jerk
Push Press
BB Curl
BB Row
Push Ups

Conditioning for time:
Interval or Fartlek run. Try  2 sets of 4 x 400 m runs with a 2:1 work-rest ratio.

Abs 2 rounds:
8 x V-Ups
14 x Side Bends
60 sec Plank
12 x Pulse Ups

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