Warm-up:

200m Run then 3rds of:

½ Keeling Single Arm Dumbbell Press

High Box Step-up

Box Shoulder Stretch

Strength: Every Minute on the Minute x 10min

1- Single Arm Overhead Dumbbell Walking Lunge Steps x 8 each

2- Hollow Hold x 30-45sec

Conditioning: Grinder! Just keep moving. Use two dumbbells, hold anyway.

750m Run or Row

25 Dumbbell Box Step Overs

600m Run or Row

20 Dumbbell Box Step Overs

400m Run or Row

15 Dumbbell Box Step Overs

200m Run or Row

Finish: 2-3 sets

Single Leg Calf Raises @3030 x 8-10 reps

Full Support Hold on Rings or Box x 30-45sec