0:00-0:10 Warm-up: 200m jog, Dynamic warm up and stretching decided and led by coach 

Health and Fitness/ Classic

“Classic intervals” – Make these count. To make this workout as challenging as it should be, make sure to make these all out intervals 
Five sets of:

30 seconds of Rowing (for Calories)

60 seconds of Rest

30 seconds of Russian Kettlebell Swings (for max reps and make this heavy)

60 seconds of Rest

30 seconds of Box Jump Overs

60 seconds of Rest

30 seconds of Assault bike (all out for Cals) 

60 seconds of Rest
B. 3 sets:

Weighted sit ups X 20 (hold DB to chest), rest 90s between each set
C. 3 sets:

Hip Extensions X 15 @2011, rest 90s between each set
D. 0:55-1:00

Mobility: Coaches choice