Program bias: Leg strength, Cardio fitness

Program duration: Approx. 1 hour – 1 hour 30 minutes

Program frequency: Can be done 3 – 4 x p/week

Program Level of Intensity: You must train at the intensity at which you wish to perform. 100% effort is required in every set unless stipulated otherwise. Timing each set is recommended. The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

1km x 4 – Pyramid rest from 4min, 3min to 2min in b/w sets.

Illinois Agility Test. Complete as fast as possible. Rest 45 seconds. Repeat 10x.

Max reps Chin Ups

Max reps Push Ups

Max reps Burpees

*Minimal rest between exercises. Rest 2 minutes between sets. 3 sets in total.

Max reps Leg Press (body weight x1/2) in 1 minute

Max reps Bench Press (60% body weight) in 1 minute

Max reps Military Press (40% body weight) in 1 minute

*Minimal rest between exercises. Rest 2 minutes between sets. 3 sets in total.