13 rounds of 400m easy run and one exercise
- 20 mountain climbers
- 11 air squats
- 10 push-ups
- 16 lunge steps
- 16 reverse lunge steps
- 3x 20 sec sprint
- 5x 10 mountain climbers+1 push-up
- 20 shoulder taps
- 5 jump squats
- 5 tree-2-tree sprints
- 16 lunge steps
Buy-out: 2x 3 knee raises