Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
On the spot sprints: slow, medium and fast for time, each for 3 rounds.

DRILLS
Duck waddle x 3 rounds
Spider crawl x 3 rounds
Baby Bear shuffle x 3 rounds

TFW HURRIKAANI
(Set 1 x 3 rounds)
QUICK STEP (20 secs)
Burpees x 5
Russian Twist x 20

(Set 2 x 3 rounds)
QUICK STEP (20 secs)
Try Row x 10
Russian Twist x 20

(Set 3 x 3 rounds)
QUICK STEP (20 secs)
Baby Bear Push-up x 10
Russian Twist x 20

COOL DOWN
Deep breathing, mix of stretches and slower paced walking.