Jog or Jump rope from 5-10 minutes
Dynamic warm up
20 meter build ups at 75%-85%-95%
Death by 10 meter Sprints
(mark 10 meters off) Run 10 meters on the minute, adding 10 meters every minute until you cannot complete the distance in time. For example, minute 1 run 10 meters, minute 2 run 20 meters, and so on.
* You should be able to get to 15 minutes. 16 minutes is good, 17 minutes is very good, and 18 minutes is awesome!
Post the minute you make it to plus how many times you make it back and forth in the minute you fail to COMMENTS
30 sit ups - straight leg; touch toes at the top and the floor above your head at the bottom
60 second Plank
Stretch between rounds - shoulders, hip flexors, groins, quads, hamstrings, calves
"I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion."