Warm up: Get warm, loose and sweat.

Training:

1) 6 rounds:

3 x Squats

3x Box Jumps

3 x Broad Jump (start standing in place with a slight bend in the knee, without your feet leaving the ground jump forward as fast as you can and allow your feet to do the landing.)

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2) 10 rounds:

3 x Push ups

3 x Clapping Push ups

5 x “V-ups” (lay flat on your back. Touch your toes and fingers above you forming a “V”)

 

3) 6 rounds:

8 x Jumping in-place lunges

3 x Clapping Push ups

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2 x Burpees

 

4) 2 rounds:

Max Pull ups