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 – 15 Mins AMRAP

Explosiveness / Conditioning Focus

• 15 Wall Balls
• 15 Jump Squats 
• 15 Burpee Box Jumps
  

Workout 3 – 10 Mins Circuit

• 20 Cals SPRINT – Rower / AD
• 15 Slam Ball Thrusters
• Row of Walls with Ball
• Ninja Steps
• Warped wall
  

Stretch – 5 Mins