Warm up with 5 rounds of stair runs (This should take close to 10min) 1 min jump rope 25 bicep curls 1 min box jumps 25 push ups 1 min fast fun 25 burpees with medicine ball 1 min jump rope 25 squats with medicine ball toss 1 min box jumps 25 squats with weights 1 min fast run 25 lunges with weights 1 min jump rope 25 dead lifts 1 min box jumps 25 cable pulls 1 min fast run 25 dips 1 min jump rope 25 hamstring roll in and outs on stability ball 1 min box jumps 25 hanging leg lifts 1 min fast run

5 min warm up with jump rope 50 lunges with forward kick 1 min jump rope 50 lunges with backwards kick 1 min jump rope 50 Side squats with overhead press 1 min jump rope 50 push-ups 1 min jump rope 50 Russian twists 1 min jump rope 50 vertical wood chops 1 min jump rope 50 superman pulses 1 min jump rope

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