Difficulty: Intermediate

Primary Equipment: Bodyweight

Secondary Equipment (recommended): Box or Steps, Agility Ladder

Warm-up

Jumping Jacks
Agility Ladder Drills

Workout

1a Sprint 3×30 yards
1b Push-ups 3xmax
1c Squat Jumps 3×10
rest 90s

2a Sprint 3×40 yards
2b Step-ups 3×10/side
2c Burpees 3×15
rest 90s

3a Sprint 3×50 yards
3b Mountain Climbers 3×20
3c BW Squats 3×20
rest 90s

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