12′ Warm-Up Jog (Every 2 minutes pick up the pace for 1 minute)
Dynamic Stretches

10x 100m Sprints with Jog back
Rest 45″ between each set
1:15 Rest between 4 and 7

4 Rounds: 30″ on/30″ off
Rocket Jumps
Plank to Pushup position
Alt. Lunge Jumps
V-Ups

Foam Roll