4 sets x 20 sec + 16 sec recovery
- Warm-up
- Shuttle run (6 & 18 yards)
- Lateral shuffle & touch (6 yards)
- Broad jumps (18 yards)
- Plank slalom
- Gallop (18 yards)
- Squat jump jacks
- 400 meter run
- Reverse walking lunge (60s)
- Super plank (4 x 20 sec)
- Back extension – bat wings (4 x 30 sec)
- Plank (4 x 30 sec)
- Cooldown
