Day 2
Part A - 4 rounds
Skipping - 100
Lateral lunge to high knee - 10 each leg
Spiderman plank - 12 each side

Part B - 4 rounds
Push ups - 15 (full range of motion) pause at bottom for 2 sec
Band pull apart - 15
Shrugs - weighted - 15
Medicinie Ball Crunches - 15

Part C - 1 round
20 meter sprints
As many as possible for 3 minutes
Rest 3 minutes
As many as possible for 2 minutes
Rest 2 minutes
As many as possible for 1 minute
Rest 1 minute
As many as possible for 30 sec.

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.