Fitness | General Warm-Up
10 Yards x walk on balls of feet
10 Yards x walk on heels, toes up
20 Yards x sampson lunges
20 Yards x skip down + jog back
20 Yards x lateral skip (both sides)
Into …
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
and finish with …
200 Meter Run @ workout pace
30 Double-Under’s or customization
10-20 Calorie Assault/Echo Bike
For time:
1200 Meter Run
60 Alternating Single-Leg V-Ups
30 Box Jump or Step-Overs
800 Meter Run
40 Alternating Single-Leg V-Ups
20 Box Jump or Step-Overs
400 Meter Run
20 Alternating Single-Leg V-Ups
10 Box Jump or Step-Overs