WARM-UP
200m run + 5 broad jumps + 5 ring rows (pause at chest for 1 sec) + 5 push-ups – 3x
Then,
Stretch
ADVANCED
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 400 m
21 Box Jumps, 24/20 in
15 Burpees
9 Pull-Ups
15 Push-Ups
21 Air Squats
INTERMEDIATE
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 400 m
21 Box Jumps, 20/16 in
15 Burpees
9 Banded Pull-Ups
15 Abmat Push-Ups
21 Air Squats
BEGINNER
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 300 m
21 Box Jumps, 16/16 in
15 Up Downs
9 Ring Rows
15 Knee Push-Ups
21 Air Squats