Warm up:
4 rounds
20 jumping jacks
20 mountain climbers
20 lunges
10 push ups
Then
Every minute on the minute - 10 min:
x2-3 wall walks (don't get sloppy)
Then
20 x (5 air squats, 1 broad jump)
- for total distance
Then
5 rounds
Sprint 100m
5 reverse burpees
Rest 3 minutes
Then
Cool down/stretch 10-15mins
*don't skip this shit*