3 x (30 pull up jumps on ball / 20 push-ups bar)
3 x (15 pull-ups / 15 dips / 15 squat dumbell pushes (20 lbs) / 20 kettle bell pcs (25 lbs))
3 x (30 pushups bar / 30 standing pull with bar / 10 bench jumps / 10 step-ups each leg)
To the gym
2x (50 yards standing longjumps 50 yards backwards long jumps)
2x (50 yars zigzag ball jumps 50 yards backwards zigzag ball jumps)
2x (100 yards side jumps)
5x (50 yard sprint)
rope pull machine 1 min and then 30 sek