| Warm-up | ||
| 5x Sprint walk backs | ||
| Power Circuit: 1min each x2 | ||
| Negative squat with jump | ||
| Negative push-up with hold | ||
| Dips | ||
| Reverse bridge with toe lift | ||
| Boxing: x2 | ||
| 50 | Cross | |
| 50 | Hook | |
| 50 | Upper cut | |
| Hill sprint | ||
| Swap over | ||
| Abs circuit | ||
| Straight arm hold | ||
| Side hold | ||
| Straight arm hold | ||
| Side hold | ||
| Crunches | ||
| Bum hops | ||
| Stretch | ||