Jog or jump rope for 5-10 minutes
Dynamic warm up
Agility Dot Drills - 5 of each drill x2
* see video below
5 Rounds for Reps:
Run 400 meters (1 lap of a track/down and back twice on a field)
Max reps push ups
* make sure your push ups are great - chest to the ground, arms straight at the top. If you have to push up from your knees to get a good push up than do so.
Post total number of Push ups to Comments
Max sit ups in 1 minutes
Max Plank Hold
* Post results to Comments
Stretch - shoulders, hip flexors, quads, groins, hamstrings, calves
"Great things are not done by impulse, but by a series of small things brought together."
Vincent Van Gogh