15min AMRAP, OR 20min AMPRAP with 8x reps.
6x Full DKMC
6x Chest to Ground Burpees
6x Squat Jumps
Try to get as many rounds as possible!
Pressups = Chest to Ground, maintain body like a plank
Full DKMC = In Press ups position, tuck both knees into your chest and keep your bum down, then spring them back so you go into 'chest to ground' postion.
Burpees = Go all the way onto your tummy then spring back up into bath feet finishing with a jump, repeat.
Squat jumps = Hips should go below knees in the squat positiong, then feet come off the ground in the jump
Shuttles = About 10m, run forward 10m run Backwards 10m = 2 reps.