Warm up:

  • Agility ladder (high + fast knees) -> 4 cone shuttle -> shoulder charge|drop|push-up|roll & run
  • seal jacks x30

workout:

  • part 1 main – working: 55secs:20 recovery -> 3 rounds of (station based):
    • elevated push-ups
    • box squats
    • kettlebell swing
    • sledge hammer on tire
    • ropes gone wild
    • farmers walk (2x 20ltr jerrys)
  • part 2 abs – working: 55secs:20 recovery -> 3 rounds of (together):
    • modified v-ups
    • planks (center)
    • ab cycle

Cool down:

  • walk it out
  • full body stretching