Time: 1 hour

Warm up with an 800m Run

3 rounds:

• 10x Burpees
• 10x Wall Ball Push Press (wall ball without the squat)
• 10x Push Ups

Circuits:

• 7 minutes of the circuit: 7x Dumbbell Thruster 10x Box Jump
• 2 min. rest
• 7 Minutes of the circuit: 10x Single Arm KB Swings 20x Wall Ball
• 2 min. rest
• 7 Minutes of the circuit: 20x Flutters 10x Push ups
• 2 min. rest
• 7 Minutes of the circuit: 10 Dumbell Lunges 20 Reverse crunches