Mains
0-10 minutes
400m run
35 dumbbell snatches 22.5/15
30 broad jumps laps (1.5m)
10-20 minutes
30 broad jumps
400m run
35 dumbbell snatches
20-30 minutes
35 dumbell snatches
30 broad jumps
400m run
RookieFit
0-10 minutes
200m run
30 kettlebell swings
30 broad jumps laps
10-20 minutes
20 broad jumps
200m run
30 kettlebell swings
