Warm up:

• Jumping jack: 30 seconds
• Front lunges: 10 reps each leg
• Front and side planks: 1 minute each
• Medicine ball sit-ups (with a partner if possible): 20 reps
• Jumping jacks: 30 seconds

Strength and Conditioning:

• Set A:
  Bench press: 95 lbs. x 8
  Dumbbell Chest Press: 35 lbs. for 1 minute
  Bench jumps: 10 jumps

• Set B:
  Squat: 135 lbs. x 8
  High jumps: 10 jumps
  Jump rope: 1 min

• Set C:
  Push press: 65 lbs. x 15
  Stretch cord swimmers, 3 exercises: 10 reps each
  V-ups: 20

• Set D:
  Stability ball bridge: 30 seconds x 2
  Get ups: 10 reps
  Flutter kicks: 1 minute

Each set is performed 3 rounds with minimal amount, 20 to 30 seconds, of rest between each round.