Warm up with basic squats and pushups. Take it easy and work your way into it.
Then 5 rounds of:
20 Squat press ( 2*10kg dumbells 5kg for girls)
20 renegades ( same dumbells, boys with pushup girls without)
10 Knees to Elbows
400m run
Walk for 5 minutes to cool down and stretch muscles that feel tired and sore.
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