5 rounds 100m row, 10 push-up, 10 sit up
High knees, butt kicks, keroke, hamstring march
Ladder feet drills
5 rounds rope sled pull, 15 Reebok step dips, 10 db bench press on step up
5 rounds 10 push-up with db row, 5 curl into press, 1 min push up hold
5 rounds 30 sec battle ropes, 10 hurdle jumps, 5 lunges each leg
1 min wall sit , 1 min plank