Warm up:

jogging, knee push ups, bodyweight squats, dynamic stretches, bodyweight good mornings

Conditioning:

3 rounds, 1 minute at each station, 20 seconds between stations, 1 minute between rounds

  • tyre drag, backwards run
  • med ball throw behind head and duck walk
  • med ball basketball
  • John Travoltas
  • Jane Fondas
  • flutter kicks

Cool down:

Walking, stretches