Workout Breakdown VIDEO 200m run (:30 out/:30 back) 20 jumping jacks 20 seal jumps 10 burpees Stretching: 1:00 r/l samson stretch 1:00 r/l piriformis stretch 1:00 r/l calf stretch 3 rounds: 8 Plank up down’s 8 alternating reverse lunges 8/8 strict press 10 speed skaters 5 jumping air squats for height 4 x 10  Elevated