12 rounds of 50 seconds work with 10 seconds rest
1) Side Plyometric Jumps
2) Plank step through toe touch
3) Reverse Push-ups or bent over row
4) 2 x Side Plank Push-Ups, Oblique Knee, Tuck Jump – Alternate between Left & Right Side
4 rounds of 50 seconds work with a 10 second rest
1) One Leg Box Lunge & Press (Left Leg)
2) One Leg Box Lunge & Press (Right Leg)
3) Single Leg Deadlift & Bent Over Row
4) Single Leg Deadlift & Bent Over Row