| Warm-up | |
| 20’s run @ 10 + 20 (big run) | |
| Partner reverse bridge then swap | |
| Power circuit: 30sec each x2 | |
| Burpees | |
| Vertical leap | |
| Sprints | |
| Push-up / tricep push-up | |
| Ab circuit: 30secs each x2 | |
| Crunches | |
| Straight arm hold | |
| Bum hops | |
| Side hold | |
| Crunches | |
| Side holds | |
| Stretch | |
