Warm up – 5 Mins

Workout 1 – 9 Mins – (Black mat no weight)

45/15s – 3 Rounds

• Speed Skaters
• Mountain Climbers
• Crab Toe Touches
  

Workout 2 – 10 Mins AMRAP

Explosiveness / Conditioning Focus

• 12 Wall Balls
• 12 Jump Squats 
• 12 Burpees
• 12 Box Jumps 
  

Workout 3 – 8 Mins Complimentary Build Exercises

Pyramid Chipper – 12- 10 – 8- 10 -12

• Hanging Leg Raises
• Grip Changers
• Jump Pull Ups
  

Workout 4 – 10 Mins Circuit

• 15 Cals SPRINT – Rower / AD
• 12 Slam Ball Thrusters
• Over Unders
• Ninja Steps
  

Stretch – 5 Mins