Warm up 

Workout 1 – 4 Mins – (Black mat no weight)

Tabata – Jump Squats / Mountain Climbers

Workout 2: 15 Mins AMRAP

Explosiveness / Conditioning Focus

14/Leg Step up with Knee Drive

14 Jump Pull Ups

14 Squat Thrusts (Start in high plank and pop up into a low squat)

20 Grip Changers

Workout 3: 8 Mins Complimentary Build Exercises

Pyramid Chipper – 16 – 14 – 12 – 14 – 16

Slam Balls

Box Jump Burpees

Ball Pass Pushups

Workout 4 – 12 Mins Circuit

25 Cals SPRINT – Rower / AD

21-15-9

Mountain Climbers (Per Leg)

Hop In/Outs

Sit Ups

Row of Walls 

Stretch