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Exercises

Set 1: 1 round
Side Plank With Rotation and Clap
45 seconds
Shuttle Run
15 seconds
Side Plank With Rotation and Clap
45 seconds
Shuttle Run
15 seconds

Set 2: 1 round
squat jump 180deg
45 seconds
Shuttle Run
15 seconds
squat jump 180deg
45 seconds
Shuttle Run
15 seconds

Set 3: 1 round
push up shoulder taps
45 seconds
Shuttle Run
15 seconds
push up shoulder taps
45 seconds
Shuttle Run
15 seconds

Set 4: 1 round
High knees while partner pulls back (bands)
45 seconds
Shuttle Run
15 seconds
High knees while partner pulls back (bands)
45 seconds
Shuttle Run
15 seconds

Set 5: 1 round
Superman Hold With Burpees
45 seconds
Shuttle Run
15 seconds
Superman Hold With Burpees
45 seconds
Shuttle Run
15 seconds

Set 6: 1 round
reverse lunge hand hold
45 seconds
shuttle run
15 seconds
reverse lunge hand hold
45 seconds
shuttle run
15 seconds

Set 7: 1 round
situps & Plank holding feet
45 seconds
shuttle run
15 seconds
situps & Plank holding feet
45 seconds
shuttle run
15 seconds

Set 8: 1 round
Leg Circles Around Your partner
45 seconds
shuttle run
15 seconds
Leg Circles Around Your partner
45 seconds
shuttle run
15 seconds

Set 9: 1 round
bicycle crunches feet together
45 seconds
shuttle run
15 seconds
bicycle crunches feet together
45 seconds
shuttle run
15 seconds

Set 10: 1 round
Linked Arm Pistol Squat (1 leg)
45 seconds
shuttle run
15 seconds
Linked Arm Pistol Squat (1 leg)
45 seconds
shuttle run
15 seconds

Set 11: 1 round
REST
1 minute

Set 12: 1 round
Side Plank With Rotation and Clap
45 seconds
Shuttle Run
15 seconds
Side Plank With Rotation and Clap
45 seconds
Shuttle Run
15 seconds

Set 13: 1 round
squat jump 180deg
45 seconds
Shuttle Run
15 seconds
squat jump 180deg
45 seconds
Shuttle Run
15 seconds

Set 14: 1 round
push up shoulder taps
45 seconds
Shuttle Run
15 seconds
push up shoulder taps
45 seconds
Shuttle Run
15 seconds

Set 15: 1 round
High knees while partner pulls back (bands)
45 seconds
Shuttle Run
15 seconds
High knees while partner pulls back (bands)
45 seconds
Shuttle Run
15 seconds

Set 16: 1 round
Superman Hold With Burpees
45 seconds
Shuttle Run
15 seconds
Superman Hold With Burpees
45 seconds
Shuttle Run
15 seconds

Set 17: 1 round
reverse lunge hand hold
45 seconds
shuttle run
15 seconds
reverse lunge hand hold
45 seconds
shuttle run
15 seconds

Set 18: 1 round
situps & Plank holding feet
45 seconds
shuttle run
15 seconds
situps & Plank holding feet
45 seconds
shuttle run
15 seconds

Set 19: 1 round
Leg Circles Around Your partner
45 seconds
shuttle run
15 seconds
Leg Circles Around Your partner
45 seconds
shuttle run
15 seconds

Set 20: 1 round
bicycle crunches feet together
45 seconds
shuttle run
15 seconds
bicycle crunches feet together
45 seconds
shuttle run
15 seconds

Set 21: 1 round
Linked Arm Pistol Squat (1 leg)
45 seconds
shuttle run
15 seconds
Linked Arm Pistol Squat (1 leg)
45 seconds
shuttle run
15 seconds


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