We start off wit light jogging but quickly move onto a hard set of reps including 30 seconds each of the following.
3 Step Heismon
Repear above steps 2 more times but each time push harder and faster. The final set should be seeing you push as hard and fast as you can safely go.
5-10 minutes of deep stretches follows to nimble you up. Then onto some power jump sets each set contains 30 seconds with no break as usual.
Belt kick (go to squat position then on way up kick out and repeat alternate between legs)
Knee over ankle jumps
V push ups (make upside down v shape with hands and feet on floor move hand and legs together as much as you can keeping legs straight and start to do push ups all pressure should be on your shoulders with core tightend)
Repeat above steps 2 more times making sure to push harder each time you do a set.
Without a break finish up by doing 30 seconds on,
Floor tricep dips (keep your hips raised)
Floor tricep dips with left leg raised
Floor tricep dips with right leg raised
Tricep ball push ups (Go into v push ups but bend knees to your chest so your almost in a squat position then start to do push up once again all pressure is in your core muscles and on your arms.
Last sets are really fast and intense,
Moving push ups
Repeat above but always maintaining a high speed.
To finish off the intense training do 30 seconds of 8hop squats/8 push ups just repeat as fast as you can as many times as you can in those 30 secons.
And as usual we finish off with around 5 minutes of warm down stretches to minimise any injuries that could occur with missing out this final and yet vital step.
Thanks as always