Start with a dynamic warm up – four sets of skipping, walking lunges and sprinting with the rowing machine, with each activity lasting one minute.
Then eight rounds of high-intensity tactical training, one minute at a slower pace, and 30 seconds of sprinting.
Do four sets of skipping, push-ups and burpees, each activity lasting one minute. Then two sets of crunches, double leg raises and reverse crunches, each lasting 30 seconds.
You are jetlagged; it’s late at night and you can’t sleep.