Workout

Warm up:
Jog 200m
Jog backwards 100m
3 rounds
20 arm circles
10 push ups
15 air squats

Then

5 rounds:
200m sprint @80%
12 burpees as fast as possible
Rest 3 minutes between each round

Then

Max push ups
20 box jumps @20-30"
Max diamond pubs ups
20 box jumps @20-30"
Accumulate 6 minutes in a plank (form! - no saggy asses)
x200m run every break


Cool down:
Walk 800m
Stretch 10-15 minutes



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