0:00-2:00
20m Sprint (10m Down and Back)
16 Burpees
2:00-4:00
20m Sprint
16 Push Ups
4:00-6:00
20m Sprint
16 Air Squats
6:00-8:00
20m Sprint
16 Mountain Climbers (L+R=1)
8:00-10:00
20m Sprint
16 Jumping Jacks
10:00-12:00
20m Sprint
16 Jumping Lunges
12:00-14:00
20m Sprint
16 High Knees
14:00-16:00
20m Sprint
16 Tuck Jumps
15 sec Plank
15 sec Rest
30 sec Plank
30 sec Rest
45 sec Plank
45 sec Rest
1 min Plank
1 min Rest
Max Effort Plank
1 min Rest
Max Effort Plank