3 sets:20 jumping jacks10 Spiderman lunges10 Cossack squats (5/leg)5/5 duck walks5 paused back squats
Accumulate:1:00 standing pike stretch (feet narrow)1:00 standing pike stretch (feet wide)
Every 3:00 for 7 sets:10 jumping air squats10 walking lunges10 DB front squats (35/50 lb)- Use two dumbbells.
2 sets for total time:200-meter run400-meter run800-meter run100-meter sprint- Rest 1:00 between each distance.
- 23:00-30:00 (including rest).- Run each distance as hard as you would in a workout. Don't pace the distance just because you know what is next.- The longer the distance, the slower your pace. Try to hit these time goals:- 200 meters | :45-1:15.- 400 meters | 1:15-1:45.- 800 meters | 3:00-4:00.- 100 meters | :15-:30.Run modifications: Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski
3 sets:
1:00 sandbag bear hug hold
20 hollow rocks
-rest 1 min