Workout Breakdown VIDEO: 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 line jumps ( front/side ) 5 tempo good mornings 3131 5 squat w/ thoracic twists 10 plank to down dog toe taps 10 alternating step ups 5/5 bent over rows *Or if they have a pull up bar: 5 hollow