Warm up: Get warm, loose and sweat.


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.)


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

2 x Burpees


4) 2 rounds:

Max Pull ups