Warm-up:

200m Run then 3rds of:

8 High Box Step-up

6 ½ Kneeling Single Arm Dumbbell Press

4 Lungsters

Strength:

Every 2min x 8min (4 sets)

20 Dumbbell Front Rack Walking Lunges

Conditioning:

1000m Row

1000m Run

100 Double-unders

50 Single Dumbbell Box Step Overs

Finish: 3 sets

30sec Box Shoulder Stretch

30sec Couch Stretch (each)