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A hot and sweaty outdoor workout.

1.Five minute jog to warm up

2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.
Three rounds with one minute rest

3. Chest circuit:
a. black band press
b. red band double chest fly
c. blue band triceps kick back
45 seconds on/30 seconds off
two circuits with one minute between circuits

4. Drills: repeat step 2

5. Back circuit:
a. bodyweight row
b. single arm band row with step back lunge
c. stiff arm band row
45 seconds on/30 seconds off
two circuits with one minute between circuits

5. core

6. stretch