Warm up 

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

Tabata – 

Burpees

Side Plank Switches

Workout 2 – 10 mins

Explosiveness / Conditioning Focus

AMRAP 

15 Wall Balls

15 Jump Squats 

12 Burpees

12 Box Jumps 

Workout 3: 8 Mins Complimentary Build Exercises

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

KB Swing 

Sit Ups

Workout 4 – 12 Mins Circuit 

• 30 Cals Sprint on Rower / AD Bike

• Jerry Can Carry 
• Row of Walls + Slip Ramp
• 15 Slam Ball Thrusters

Stretch