The Circuit:

1. Endurance - 3 rounds, no rest between reps or rounds
1a. Sprint (on a treadmill or turf) at 95% effort - 2min straight
1b. Agility Ladder Shuffle - Move up and down the ladder 2x
1c. Medicine Ball Spiderman- 10 reps each leg

60 seconds rest

2. Strength-Endurance - 3 rounds, no rest between reps or rounds2a. Barbell Reverse Lunge - 8 reps each leg
2b. Barbell Romanian Dead Lift - 8 reps
2c. Weighted Plank with Straight Leg Raise - 10 reps each leg

60 seconds rest

3. Power - 4 rounds, no rest between reps or rounds
3a. Dumbbell Step Up – 8 reps each leg
3b. Rope Slam – 30 slams

2 min rest

4. Endurance - 3 rounds, no rest between reps or rounds

4a. Sprint at 95% effort - 2 min straight
4b. Medicine Ball Overhead Lunge Jump - 8 reps each leg
4c. Plank to Pillar Press Up – 10 reps each arm

60 seconds rest

5. Strength-Endurance - 3 rounds, no rest between reps or rounds
5a. Barbell Reverse Lunge - 8 reps each leg
5b. Barbell Romanian Dead Lift - 8 reps
5c. Weighted Plank with Straight Leg Raise - 10 reps each leg

60 seconds rest

6. Power - 4 rounds, no rest between reps or rounds
6a. Squat Jump - 10 reps
6b. Kettlebell Swing – 15 reps