Warm-up
jog 400m
For stations below, 45 seconds for each exercise, 15 sec break in between exercises. 2min break in between each station. Cycle through for 1 hour.
Station #1
side-to-side jump
box jump
4 square jump
squat jump
one-leg side-to-side jump
Station #2 (this station continuous for 5 minutes)
Run 220m
Run 2 flights of stairs
Run 110m leaping with each stride and reaching high (aka Mario)
Station #3
push-ups
crunches
dips
leg lifts
ladders
Station #4
right knee strikes
left knee strikes
lunges
side lunge
shadow box
Trainer: Travis Williams
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