| Warm-up | |
| Partner training: 45sec each while partner runs then swap | |
| Horizontal leaps | |
| Pushups / tricep pushups | |
| Deadlifts / box jumps | |
| Ropes | |
| Supine row | |
| Burpees | |
| Mountain climbers | |
| Up and down hold | |
| Ab circuit: | |
| Crunch pulse (30secs) | |
| Side hold (30secs) | |
| Crunch pulse (30secs) | |
| Side hold (30secs) | |
| Crunch pulse (30secs) | |
| Front hold (2mins) | |
| Stretch | |
