Warm Up:
1 Mile jog

Conditioning:
4 X 100M RUN/ 20 sec rest
3 X 200M/ 30 sec rest
2 X 400M/ 1 min rest

Core:
3 RDS
30 AB Mat Sit up
1 Min Plank
30 sec L-Sit (have to acquire the whole 30 sec)
1 Min Plank
30 sec side planks both side