Warmup: Active Stretching, 400m run, 10 BOSU ball squats
Strength: BOSU ball squats 4 sets of 10, superset with 10 ab wheel rollouts abd 25 double unders
Stamina: 50 BOSU ball barbell lunges, 50 calf raises, 2min wall sits
Last push: 21-15-9 complete as fast as you can, weighted jump squats, side lunges, mountain climbers
Core: 50 situps, 50 flutter kicks, 50 oblique crunches, 50 mason twist
Cardio: run 3 miles as fast as you can
Strength: BOSU ball squats 4 sets of 10, superset with 10 ab wheel rollouts abd 25 double unders
Stamina: 50 BOSU ball barbell lunges, 50 calf raises, 2min wall sits
Last push: 21-15-9 complete as fast as you can, weighted jump squats, side lunges, mountain climbers
Core: 50 situps, 50 flutter kicks, 50 oblique crunches, 50 mason twist
Cardio: run 3 miles as fast as you can
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