In Teams of 2 (1 working / 1 resting)
200 Air Squats
400 M Run (200 M each)
150 Push Ups
400 M Run (200 M Each)
100 Sit Ups
400 M Run (200 M Each)
50 Burpees
400 M Run (200 M Each)
200 Weighted Lunges
400 M Run (200 M Each)
150 Dips
400 M Run (200 M Each)
100 Hollow Rocks
400 M Run (200 M Each)
50 Burpees
400 M Run (200 M Each)
*You MUST change the order of who runs first/second each time a new round of running begins.
*If you are doing this solo – cut the reps in half (still run 200 M)
_____________________________________________________
You’re running a mile here – and we suggest you split the other work in half however you want. The rule of needing to change the order of who runs first will make things extra challenging at times, but hang tough.
_____________________________________________________
SUGGESTED WARM UP
- 10 Opposites – slow and controlled
- 10 Scorpions – slow and controlled
- 10 Alternating Pigeon Pose – slow and controlled
- 25 ft Butt Kickers + Punter Kicks + Side Shuffles (down and back)
- Run 200 M slow
- 9-6-3: Jumping Air Squats + Push Ups w/Pause at bottom)
- Run 200 M Medium
- Hold bottom of air squat while rotating left and right – touch the sky
- Run 200 M Hard