Warm up:
Jumping Jacks – 15
Stiff leg deadlift stretches – 10
Windmills – 10
Shoulder taps – 15
Plan – 1 minute hold
Lunges – 10
Push up (3 second hold) – 10
Light Jog

EMOM (every minute on the minute)
Standing overhead press – 20
Squats – 15
Push ups – 20
Deadlift – 20
Crunches – 30

Sprint Work
High Knee Skips
High Knee Running
Monster Walks
Sprint – 25%
Sprint – 50%
Sprint – 75%
Sprint – 100%