| | video |
| | | | | | |
| | | Exercises | Sets x reps | Notes | video |
| | A | Wall drill high knees | x20 sec | Rest 40 sec – full speed | video |
| | 2 sets |
| | | | | | |
| | Super set 1 |
| | | Exercises | Sets x reps | Notes | video |
| | B1 | Landmine triple extension | x8 | 10 to 15 kg each arm | video |
| | B2 | Pull up | x8 | BW | video |
| | 3 sets |
| | | | | | |
| | Super set 2 |
| | | Exercises | Sets x reps | Notes | Video |
| | C1 | Single leg step down | x8 each | Body weight or Use challenging but doable weight | video |
| | Touch with your heels then stand up |
| | C2 | Decline push- up or assisted pushup | x10 | BW | video |
| | 3 sets |
| | | | | | |
| | Super set 3 |
| | | Exercises | Sets x reps | Notes | video |
| | D1 | Squat hold plate press | x15 | 5-10kg | video |
| | D2 | Tall kneeling curl to press | x15 | BW | video |
| | D3 | TRX wide | x10-12 | BW | video |
| | 3 sets |
| | | | | | |
| | CORE |
| | | Exercises | Sets x reps | Notes | video |
| | E1 | sprinter mountain climber | x30 sec | BW | video |
| | E2 | Side V ups | x10 each | BW | video |
| | E3 | Toe touch | x20 | BW | video |
| | 3 sets |
| | | | | | |
| | | | | | |
