| Warm up |
| – Side shuffles >< + Skips >< + carioca >< + bounding >< + A-skips >< + B-Skips >< – 20/10:1) Press/OH Hold2) Push ups/FLR3) Sprinter lunges/Rest |
| Strength |
| 1) 10-1/1-10: DB Bench press/Pull ups Then: – DB Bent row + Triceps kick backs + DB Curls |
| Work |
| Guad run/1000m bike/500m row – DB Push ups – DB Plank positionRow – Plate sit ups – DB Thrusters |
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