Warmup:
10 push-ups, 10 air squats, 10 v-situps
Workout:
4 x 40 metre sprints - 100% effort (with 40m walk back, active recovery)
20-40kg plyometric bench press (release the bar at the top of the press, and catch)
3 sets of 7 reps (substitute with clap push-ups) - rest 20 seconds between sets
Box Jumps (24 inch box)
10 (rest for a count of 10)
10
20 (rest for a count of 20)
20
25 (rest for a count of 25)
2 minute rest
Finisher:
50 Burpees