A. Warm up
8 Tabata intervals
Jump Rope
Hollow or plank hold
Dynamic Stretches
B1. Strength
3×12 Back Squats
3×10 Split Squats
B2. Agility
Cone Drills
C. Met Con
100 Anchored Abmat Sit Ups
100 Burpees
100 Box Jumps
100 Kettlebell Swings
100 Air Squats
Scale the reps to 75 or 50
