Dynamic Warm-up
Then:
3×60 seconds
KB Swings +
15 seconds rest +
Side to Side Burpees +
15 seconds rest
Then:
60 seconds rest
Then:
3×60 seconds
KB Cleans +
15 seconds rest +
Planks +
15 seconds rest
Then:
60 seconds rest
Then:
3×60 seconds
KB Goblet Squats +
15 seconds rest +
Dead Cockroaches +
15 seconds rest
Then:
60 seconds rest
Then:
3×60 seconds
KB Push Press/Jerks +
15 second rest +
Sprinters Lunges +
15 seconds rest
Then:
Cool down

Dynamic Warm-up
Then:
20x Split Squat (20 each leg) +
20x Press-ups +
120secs x Plank +
30secs Rest +
20x Squats +
20x Dolphin Pose to Pike Press +
45secs x Side Planks (on both sides) +
30secs Rest +
20x Jumping Lunges +
20x Crab Walks (4 forward + 4 backward= 1 rep) +
20x Side to Side Jack-Knives +
30secs Rest
Complete 3 rounds in total
Then:
20x Split Squat (20 each leg) +
20x Squats +
20x Jumping Lunges +
20x Press-ups +
20x Dolphin Pose to Pike Press +
45secs x Press-up Plank Hold +
120secs x Plank +
45secs x Side Planks (on both sides) +
20x Side to Side Jack-Knives
Complete 1 round
Then:
Cooldown…

1. Sun Tzu said: In war, the general receives his commands from the sovereign, collects his army and concentrates his forces
2. When in difficult country, do not encamp. In country where high roads intersect, join hands with your allies. Do not linger in dangerously isolated positions. In hemmed-in situations, you must resort to stratagem. In desperate position, you must fight.
3. There are roads which must not be followed, armies which must be not attacked, towns which must be besieged, positions which must not be contested, commands of the sovereign which must not be obeyed.
4. The general who thoroughly understands the advantages that accompany variation of tactics knows how to handle his troops.
5. The general who does not understand these, may be well acquainted with the configuration of the country, yet he will not be able to turn his knowledge to practical account.
6. So, the student of war who is unversed in the art of war of varying his plans, even though he be acquainted with the Five Advantages, will fail to make the best use of his men.
7. Hence in the wise leader’s plans, considerations of advantage and of disadvantage will be blended together.
8. If our expectation of advantage be tempered in this way, we may succeed in accomplishing the essential part of our schemes.
9. If, on the other hand, in the midst of difficulties we are always ready to seize an advantage, we may extricate ourselves from misfortune.
10. Reduce the hostile chiefs by inflicting damage on them; and make trouble for them, and keep them constantly engaged; hold out specious allurements, and make them rush to any given point.
11. The art of war teaches us to rely not on the likelihood of the enemy’s not coming, but on our own readiness to receive him; not on the chance of his not attacking, but rather on the fact that we have made our position unassailable.
12. There are five dangerous faults which may affect a general:
(1) Recklessness, which leads to destruction;
(2) cowardice, which leads to capture;
(3) a hasty temper, which can be provoked by insults;
(4) a delicacy of honor which is sensitive to shame;
(5) over-solicitude for his men, which exposes him to worry and trouble.
13. These are the five besetting sins of a general, ruinous to the conduct of war.
14. When an army is overthrown and its leader slain, the cause will surely be found among these five dangerous faults. Let them be a subject of meditation.

DECK OF CARDS – require a minimum of 2 deck of playing cards. Separate the Aces, Kings, Queens, Jacks and Jokers from the numbered cards. Each athlete will pick a random card from the pile of faces decks and one from the numbered deck. The faces cards will define the exercise and the numbered would define the number of reps.

Dynamic Warm-ups
Then:
Ace = Side Burpees
King = KB Swings
Queen = Jack Knives
Jack = KB Jerks
Joker = Sprints of a football/soccer pitch
Workout continues for 45 minutes.
Then:
Cool down

Mobility and Dynamic Warm-up

Then:
5×5 Pull-ups
Rest 30 seconds
Then:
5x Single Arm Suitcase +
10x Single Arm Bent Over Row
Complete 5 sets using dumbbells or kettlebells. Rest 60 seconds inbetween each set.
Then:
5×5 Chin-ups
Rest 30 seconds
Then:
3×8 Wide SL Deadlifts (Heavy Resistance Band)
Rest 60/90 seconds.
Then:
3×5 HIT Seated Swiss Ball Single Arm Military Press (16-20kg KB)
Rest 60 seconds
1×2 HIT Seated Swiss Ball Single Arm Military Press (24-32kg KB)
Rest minimum 60 seconds
Then:
Cool down

Session 1:
Dynamic Mobility Warm -up
Then:
Forward Lunges +
Backward Lunges +
Lateral Lunges +
Pistols +
Plank Hold (active rest) +
Dive Bombers +
Wide Grip Alternative Press-ups +
Close Grip Alternative Press-ups +
T Press-ups +
Plank Hold (active rest) +
Mountain Climbers +
Burps Swings +
Burpees (legs to the side) +
Up-Downs +
Plank Hold (active rest) +
Jack Knives +
Straight Leg Pike-ups +
Supine Leg Hold (few inches of the ground) +
Floor Wipers +
Plank Hold (active rest) +
2 minutes full rest
Repeat the above for 3 rounds. 45 seconds per exercise including active rest.
Then:
Cool down

Metabolic Conditioning
Session 2:
Dynamic warm-up
Then:
KB Swings +
Ring Dips +
Horse Stance Rope Undulation (side to side) +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
KB Snatch +
Ring Inverted Rows +
Seated Rope Slams +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
20x Walking Lunges (10 each leg) +
10x Press-ups +
10x Double Crunches
10 rounds in total
Then:
Cool down