Warm up:
Starting with arm circles, then 2 rounds of
5 burpees
5 slow air squats,
10 m Bear crawl
10 sit-ups
Skills:
Tabata Wall sit and plank
Sumo deadlift high pull (with med ball or dumbell)
Complete three rounds of:
5 x 10 m Shuttle run
10 Air Squats
5 Sumo deadlift high pull
10 Plate or Box Jump-Overs