Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)
2 mins Max DUs/Singles
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups
Sprint 100m
Walk 100m
45 sec Hollow Hold
45 sec/side Side Plank
45 sec Front Plank Hold
Rest 90 secs