Warm up :

15 m Spiderman Lunge

1’ Plank

15 m Duck walk

2 wall climb

 

Conditioning :

Morrison

Rx (450reps) – 50-40-30-20-10

Wall ball 9/6

Kettlebells swing 24/16

Box jump

Intermediate (300rep)

30-25-20-15-10

Newbie (150 reps)

20-15-10-5

Wall ball 6/4

Swing 16/12

Step up step down