After Sunday’s debacle, I was a bit of a headcase today, but I kept it chill and made it through the workout without collapsing. I’m still not myself. But whatever.

For this one you need four locations, ideally 50-75yds apart. If you can work in some stairs or a hill, do it. If you don’t have a basketball court (we have two), then mark a pair of basketball size spaces with cones.

Location 1 (Basketball Court)

1 x Full Court (Sprint one sideline, side shuffle to opposite corner, back pedal the other sideline, side shuffle to where you started)

10 x Triceps Dips

10 x Inclined Push Ups

Location 2

10 x Step Up/Reverse Lunge combination

10 x Lat Pulls

10 X Lat Raises

Location 3

10 x Leg Lifts

10 x Spider Lunges

10 x Elbow-to-Knee Crunches

Location 4 (Basketball Court)

1 x Full Court (Sprint one sideline, side shuffle to opposite corner, back pedal the other sideline, side shuffle to where you started)

10 x Break Dancers

10 x Crab Taps