High Intensity Group Training

Dynamic Warm-up
Followed by:
10x Burpees
20x Box/Bench Jumps
30x Press-ups
40x Single Leg Squats
50x KB Swings
5 rounds minimal rest
Then:
5×5 minutes Pad or Heavy Bag Work (Punching, Elbows, Knees and Kicks) + Jumping Jacks/Sprinters Lunges/Mountain Climbers
Rest 1 minute between rounds
Then:
Cool down and Stretch