WARM-UP

2-3 rounds:
20 Jumping Jacks
10m 4-Step Walk video
20 Jumping Jacks
10m Lateral Lunge video

---

CONDITIONING
For time A+B+C+D

A: 5 rounds:
20 Split Jump
50m Shuttle Run (25m+25m)

B: 5 rounds:
20 Air Squat
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10-20 Push-Up
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 Squat Jump
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 
Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

---

COOL DOWN

5min easy jog/run/Walk nose breathing only

3-6 rounds of Body Flow video