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.)
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
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