Set a timer for 1 minute repeating intervals. Armed or unarmed (your choice) complete 1 minute each of: 1. Step up and over 2. Crawl under 3. Jump Up 4. Crawl under 5. Push-ups 6. Crawl under 7. Jump up 8. Crawl under 9. Russian Squats 10. Step up and over. Beginners, body weight only. Intermediate players, add wrist weights. Advanced players add wrist weights and weighted vest.